Asian Chicken Soup

(makes 2 servings)

Ingredients:

• 8 oz. chicken breast
  
• 2¼ cups low-sodium chicken broth
  
• 1½ Tbsp. lime juice
  
• 1 scallion, thinly sliced
  
• ½ tsp. ground ginger
  
• 2 Tbsp. reduced-sodium soy sauce
  
• ½ cup sliced wild mushrooms
  
• 1 cup packed baby spinach
  

Preparation:

• In medium-size saucepan, combine chicken and broth. Bring to a boil. Add lime juice, scallion, ginger and soy sauce. Reduce heat and simmer about 6-8 minutes or until chicken is cooked through.
  
• Remove chicken to plate to cool. Add mushrooms to broth and cook about 5 minutes or until soft. Meanwhile, shred chicken.
  
• Return chicken to pot and add spinach. Stir and cook about 2 minutes or until spinach wilts.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 196 Calories, 34 g Protein, 7 g Carbohydrates, 1 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 749 mg Sodium

Smoky Tomato Soup

(makes 4 servings)

Ingredients:

• 1 can (28 oz.) fire-roasted tomatoes
  
• ½ sweet onion, sliced
  
• 1 cup low-sodium vegetable broth
  
• 1 cup water
  
• 1 Tbsp. smoked paprika
  
• ¼ tsp. chipotle chili powder
  
• 1 cup buttermilk
  
• ¼ cup fat-free Greek yogurt
  
• 1 avocado, sliced
  

Preparation:

• Preheat oven to 350 degrees F. Pour tomatoes (with juice) into an 11" x 17" baking dish. Scatter onions on top and bake until mixture is thick and onions begin to brown (about 60 minutes).
  
• Transfer mixture to blender. Add broth, water, paprika, and chili powder then puree until smooth. Warm soup over medium-low heat until bubbling (about 5 minutes). Add buttermilk and stir to combine.
  
• Ladle into 4 soup bowls. Garnish each with 1 Tbsp. of yogurt and one-quarter of avocado slices.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 180 Calories, 6 g Protein, 22 g Carbohydrates, 6 g Dietary Fiber, 7 g Fat, 1.5 g Saturated Fat, 550 mg Sodium

Asparagus Soup

(makes 4 servings)

Ingredients:

• 2 Tablespoons butter
  
• 8 ounces shiitake (stems removed) or cremini mushrooms, sliced
  
• 1 large onion, chopped
  
• 2 pounds asparagus, trimmed, roasted or grilled, cut into pieces (reserved half of tips)
  
• 2½ cups chicken broth
  
• ½ teaspoon salt
  
• ¼ teaspoon ground black pepper
  

Preparation:

• In medium saucepan over medium-high heat, melt 1 Tbsp. of butter. Add mushrooms. Cook, stirring occasionally, about 6 minutes or until golden brown. Remove from pan.
  
• In same saucepan, heat remaining butter in same saucepan. Add onion and cook, stirring occasionally, about 12 minutes or until caramelized.
  
• In blender or food processor, puree onion, asparagus (except reserved tips), broth, and salt.
  
• Return to pot with mushrooms. Add pepper. Bring to a boil. Season with salt and pepper to taste. Garnish with reserved asparagus tips.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 127 Calories, 8 g Protein, 13 g Carbohydrates, 4 g Dietary Fiber, 6 g Fat, 3.5 g Saturated Fat, 612 mg Sodium

Spicy Lentil Soup

(makes 6 servings)

Ingredients:

• 1 Tbsp. olive oil
  
• 1 medium onion, chopped
  
• 2 carrot, chopped
  
• 2 ribs celery, chopped
  
• 2 cloves garlic, minced
  
• 1 tsp. ground cumin
  
• 1 Tbsp. chili powder
  
• 4 cups reduced-sodium vegetable broth
  
• 1 can (15 oz.) diced tomatoes
  
• 1 cup dried green or red lentils, picked over and rinsed
  
• ½ cup salsa verde
  

Preparation:

• In large-size saucepan over medium-high heat, heat oil then add onion, carrot and celery and cook, stirring, until tender, about 5 minutes.
  
• Add garlic and cook, stirring, 1 minute. Add cumin and chili powder and season with salt and black pepper to taste.
  
• Stir in broth, tomatoes (with juice), lentils and salsa. Bring to a boil
  
• Reduce heat to low, cover, and simmer until lentils are tender, 10-15 minutes.
  
• Serve with a salad and thick slices of whole-grain bread.(optional)
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 165 Calories, 8 g Protein, 27 g Carbohydrates, 7 g Dietary Fiber, 3 g Fat, 0.5 g Saturated Fat, 301 mg Sodium

Lemon Chicken Soup

(makes 4 servings)

Ingredients:

• 1 teaspoon olive oil
  
• 1 small clove garlic, minced
  
• 6 cups chicken broth
  
• 1 rib celery, chopped
  
• 1 cup shredded carrots
  
• ½ teaspoon ground black pepper
  
• ¼ teaspoon salt
  
• ½ cup orzo
  
• 2 ½ cups frozen green peas or cut green beans
  
• 3 cups chopped cooked chicken
  
• 2 large eggs
  
• 3-4 Tablespoons freshly squeezed lemon juice (from 1 large lemon, Tip : Extract more juice. Before squeezing, warm the whole lemon in the microwave about 20 seconds or roll it around firmly on a countertop, or both.)
  

Preparation:

• In Dutch oven over medium heat, heat oil then add garlic and cook about 1 minutes or until light brown.
  
• Add broth, celery, carrots, pepper and salt then bring to a boil over high heat. Add orzo and reduce heat to a simmer. Cook about 8 minutes or until orzo is tender.
  
• Add peas and chicken and simmer 2 minutes.
  
• Meanwhile, in medium-size bowl, whisk eggs and 3 Tbsp. of the lemon juice.
  
• Temper egg mixture by whisking in about 1 cup hot stock in a thin stream.
  
• Whisk egg mixture into soup and warm briefly over low heat, 2 minutes. Don’t boil or eggs will curdle.
  
• Adjust seasoning as needed with more lemon juice, salt or pepper and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 424 Calories, 49 g Protein, 32 g Carbohydrates, 4 g Dietary Fiber, 10.5 g Fat, 3 g Saturated Fat, 940 mg Sodium

Kidney Bean & Beef Chili

(makes 4 servings)

Ingredients:

• 6 ounces lean beef top round, cut into small chunks
  
• 1 Tablespoon olive oil
  
• ½ cup onion, chopped very fine
  
• ½ cup green bell pepper, chopped
  
• 1 Tablespoon garlic, minced
  
• 1½ teaspoon chili powder
  
• 1 teaspoon ground cumin
  
• ½ teaspoon salt
  
• ½ teaspoon ground black pepper
  
• 1 cup canned crushed tomatoes
  
• 1 cup chicken broth
  
• 1 can (15 ounces) kidney beans, rinsed and drained well
  
• 4 teaspoon sour cream
  
• 4 teaspoon grated extra-sharp cheddar cheese
  

Preparation:

• In blender or food processor, pulse beef about 1 minute or until coarsely ground.
• In skillet, heat oil over medium-high heat. Cook beef and onion about 4-5 minutes or until browned. Transfer to 4-quart or larger slow cooker.
  
• Add bell pepper, garlic, chili powder, cumin, salt, pepper, tomatoes, and broth. Stir, cover, cook on low 4-6 hours.
  
• Add beans and cook on high, stirring occasionally, 1 more hour. Serve topped with sour cream and cheese.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 260 Calories, 19 g Protein, 26 g Carbohydrates, 9 g Dietary Fiber, 9 g Fat, 3 g Saturated Fat, 370 mg Sodium

Turkey Chili

(makes 4 servings)

Ingredients:

• 1 can (11 oz) tomatillos, drained
  
• 1½ cups reduced-sodium chicken broth
  
• 1 tomato, chopped
  
• ¼ cup (packed) cilantro leaves
  
• 2 Tbsp. chopped parsley
  
• 1 tsp. ground cumin
  
• 1 large onion, chopped
  
• 1 Tbsp. minced garlic (about 3 cloves)
  
• 1 Tbsp. canola oil
  
• 2 tsp. dried oregano
  
• 1 lb. lean ground turkey
  
• ¼ tsp. salt
  

Preparation:

• Puree tomatillos, broth, tomato, cilantro, parsley, cumin, ½ cup of onion, and 2 tsp. of garlic in food processor or blender.
  
• Heat oil in large skillet over medium heat. Add remaining onion and cook until translucent, about 4 minutes. Add oregano and remaining garlic and cook, stirring frequently, until onion is soft, about 2 minutes.
  
• Add turkey and salt and cook over medium-high heat, breaking up meat, until no longer pink, about 5 minutes.
  
• Pour tomatillo mixture into pan and cook until slightly thickened, about 10 minutes. Season with salt and ground black pepper to taste.
  
• Ladle chili over rice or into tortillas to serve and garnish with more cilantro, if desired. Pass hot sauce separately for those who want more heat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 257 Calories, 26 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 11 g Fat, 2.5 g Saturated Fat, 465 mg Sodium

Italian Soup With Pesto

(makes 6 servings)

Ingredients:

• ½ cup wheat berries, rinsed
  
• 4 cups water
  
• ⅛ tsp. salt
  
• 5 cups reduced-sodium chicken broth
  
• 3 cups coarsely cabbage, chopped
  
• 1 sweet potato (8 oz), cut into 1-inch chunks
  
• 2 large carrots, thickly slices (1½ cups)
  
• 1 large parsnip, peeled and thickly slices
  
• 1 large onion, coarsely chopped
  
• ½ tsp. ground black pepper
  
• 1 can (14½ oz) diced tomatoes, drained
  
• 1 zucchini, halved lengthwise and cut into ½-inch-thick slices
  
• ½ cup prepared pesto
  

Preparation:

• In heavy medium saucepan over high heat, place wheat berries, 3 cups of water and salt and bring to a boil. Reduce heat to low, cover, and simmer, checking often to make sure the water has not boiled away, until the wheat berries are very tender (about 2 to 2½ hours). Drain and cool or refrigerate until ready to use.
  
• In Dutch oven, combine broth, cabbage, sweet potato, carrots, parsnip, onion, pepper and remaining water. Cover and bring to a boil over high heat. Reduce heat to low and simmer, covered, 10 minutes.
  
• Add tomatoes and zucchini. Cover and simmer until the vegetables are tender (about 10 minutes longer). Stir in wheat berries, heat through, and remove from the heat.
  
• Stir pesto into the soup or add pesto to individual serving
  
• NOTE: Wheat berries may be cooked up to 2 days ahead and kept refrigerated..
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 292 Calories, 10 g Protein, 43 g Carbohydrates, 8 g Dietary Fiber, 11 g Fat, 3 g Saturated Fat, 1,160 mg Sodium

Creamy Roasted Garlic Soup

(makes 8 servings)

Ingredients:

• 1 head garlic, unpeeled
  
• 1 Tablespoon olive oil
  
• 1 large yellow onion, chopped
  
• 1 container (32 ounces) reduced-sodium chicken broth
  
• 1½ cups refrigerated prepared mashed potatoes
  
• 2 cups thinly sliced carrots
  
• 1 Tablespoon fresh rosemary, chopped
  
• 1 teaspoon dried basil
  
• 1 large bunch Swiss chard, stemmed and chopped (about 8 cups)
  
• 1 can (15 ounces) cannellini beans, rinsed and drained
  

Preparation:

• Preheat oven to 425 degrees F.
  
• Cut off top third of garlic and discard. Wrap garlic in foil and roast 40 minutes. Let cool. Squeeze roasted garlic from papery skin into small bowl and discard skin.
  
• In large-size saucepan, heat olive oil in over medium-high heat. Add onion and cook until translucent (about 5 minutes). Add chicken broth and one-third of the garlic. Bring to a boil, reduce heat, and simmer about 5 minutes.
  
• Puree potatoes and onion-broth mixture in food processor or blender until smooth. Return to pan. Stir in carrots, rosemary, basil and remaining garlic then cook over medium heat about 10 minutes, stirring often. Add chard. Return to a simmer and cook, stirring, 5 minutes. Add beans and cook for 5 minutes longer.
  

Make 8 Servings:

Weight loss recipes Amount Per Serving : 130 Calories, 5 g Protein, 23 g Carbohydrates, 4 g Dietary Fiber, 3 g Fat, 5 g Saturated Fat, 500 mg Sodium

Minted Pea Soup

(makes 6 servings)

Ingredients:

• 1 tsp olive oil (or vegetable oil)
  
• 1 small sweet onion, finely chopped
  
• 1 potato, peeled and cut into ½” cubes
  
• ½ tsp salt
  
• 3½ cups water
  
• 1 lb frozen peas, thawed
  
• Salt and pepper, to taste (optional.)
  
• Low-fat plain yogurt
  
• Fresh mint, minced, to garnish
  

Preparation:

• Heat olive oil in a large-size saucepan over medium heat. Add onions and cook approximate 2-3 minutes or until softened.
  
• Add potato, salt and cook approximate 2 minutes. Add water then cover and simmer approximate 15 minutes or until potatoes are tender.
  
• Add peas, uncovered and simmer approximate 2 minutes.
  
• Using a food processor, carefully process soup in batches and then strain through a sieve back into saucepan. Reduce heat, add salt and pepper to taste
  
• Serve with a dollop of yogurt sprinkled with mint.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (144 g)): 110 Calories, 6 g Protein, 19 g carbohydrates, 5 g Dietary Fiber, 1 g fat, 0 g saturated fat, 1 mg cholesterol, 295 mg sodium

New Potato Leek Soup

(makes 4 servings)

Ingredients:

• 1½ tbsp butter
  
• 1 lb. new potatoes, halved
  
• 1 tbsp mustard seeds
  
• 1 garlic clove, thinly sliced
  
• 1 onion, chopped
  
• ¼ cup white wine
  
• 1¾ cups low-sodium vegetable stock
  
• 1¾ cups water
  
• 2 tsp nutmeg
  
• 3 small leeks, trimmed, halve lengthwise and cut across into thin slices
  
• 1 tsp cilantro, coarsely chopped
  
• Salt and pepper to taste (not calculated in Nutrition Facts)
  

Preparation:

• Melt butter in a large-size saucepan. Add the potatoes, mustard seeds, garlic, onion, white wine and sauté for about 5 minutes.
  
• Add vegetable stock, water, nutmeg and heat to a boil. Reduce heat, cover and simmer until potatoes are tender (about 10 minutes).
  
• Add leeks, cilantro and simmer for 5 minutes. Season with salt and pepper (optional) before serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (471 g)): 209 Calories, 6 g Protein, 36 g carbohydrates, 5 g Dietary Fiber, 3 g fat, 1 g saturated fat, 4 mg cholesterol, 1,436 mg sodium

Corn, Potato and Tuna Chowder

(makes 6 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil, canola oil)
  
• ¾ cup chopped onion
  
• ¾ cup sliced celery
  
• 3 large scrubbed potatoes, cut into small cube
  
• 2½ cups water
  
• ¼ tsp black pepper
  
• 2 tbsp flour
  
• 3 cups low-fat milk
  
• 2 cups fresh or frozen corn kernels
  
• 1 (6 oz.) can of (water-packed) tuna fish, drained
  

Preparation:

• In a large-size saucepan, heat vegetable oil in over medium-high heat. Add onion and celery and cook until onion is tender.
  
• Add potatoes, water and black pepper. Bring to a boils then reduce to medium heat. Simmer for about 15-20 minutes) or until potatoes to soften.
  
• In a medium-size bowl, mix flour and 2 tbsp low-fat milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture. Stir in corn. Heat over medium heat, cover and simmer for about 10 minutes then stir in tuna and serve.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (432 g)): 345 Calories, 17 g Protein, 54 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 2 g saturated fat, 18 mg cholesterol, 183 mg sodium

Vegetarian West African Soup

(makes 8 servings)

Ingredients:

• 2 cups chopped onions
  
• 2 tsp olive oil (or vegetable oil)
  
• ⅓ cup peanut butter
  
• 6 cups sweet potatoes, peeled and cut into 1” cubes
  
• 1 tbsp ground cumin
  
• ¼ tsp salt
  
• ½ tsp pepper
  
• ¼ tsp cayenne pepper
  
• 2 (15.5 oz.) cans garbanzo beans, undrained
  
• 2 (14.5 oz.) cans low-sodium vegetable broth
  
• 1 (28 oz.) can diced or crushed tomatoes, undrained
  

Preparation:

• Heat olive oil over medium-high heat in a large-size saucepan and sauté onions until lightly browned.
  
• Stir in the butter, potatoes, cumin, salt, pepper, cayenne pepper, beans, broth, and tomatoes then raise heat to bring to a boil.
  
• Reduce heat, cover and simmer until sweet potatoes are softened (about 45 minutes).
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (446 g)): 386 Calories, 16 g Protein, 61 g carbohydrates, 11 g Dietary Fiber, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 391 mg sodium

Vegetarian Chili

(makes 6 servings)

Ingredients:

• 1 chopped onion
  
• 4 minced cloves garlic
  
• 1 tbsp vegetable oil (or olive oil)
  
• 2 finely chopped carrots
  
• 2 chopped tomatoes
  
• 2 (15 oz.) cans black beans, drained
  
• 1 pinch cayenne pepper, chili powder, or chili seasoning mix
  
• 1 tbsp freshly chopped parsley
  
• Salt and black pepper, to taste (optional)
  

Preparation:

• Heat vegetable oil in a large-size saucepan, sauté onions and garlic. Add carrots, tomatoes, black beans, herbs and spices.
  
• Cook over medium heat until the carrots are tender (about 15-20 minutes). Season, to taste, with salt and black pepper.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (226 g)): 236 Calories, 13 g Protein, 40 g carbohydrates, 14 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 348 mg sodium

Sweet Potato Soup

(makes 8 servings)

Ingredients:

• ⅔ cups chunky peanut butter
  
• 1 tbsp canola oil (or olive oil)
  
• 2 cups chopped onion
  
• 6 cups peeled and chopped sweet potato
  
• 1 tbsp ground cumin
  
• Salt and pepper, to taste
  
• 2 (15.5 oz.) cans garbanzo beans, drained
  
• 2 (14.5 oz.) cans low-sodium chicken broth (or vegetable broth, if desired)
  
• 1 (28 oz.) can diced tomatoes, undrained
  

Preparation:

• Heat oil in a large-size saucepan over medium-high heat. Add onions and sauté until lightly browned.
  
• Stir in remaining ingredients, bring to a boil then reduce heat, uncovered and simmer until sweet potato is tender (about 30 minutes).
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (475 g)): 436 Calories, 16 g Protein, 64 g carbohydrates, 11 g Dietary Fiber, 15 g fat, 3 g saturated fat, 0 mg cholesterol, 696 mg sodium

Spiced Pumpkin Soup

(makes 6 servings)

Ingredients:

• 1 tbsp butter
  
• 1 cup chopped onion
  
• 3 tbsp all-purpose flour
  
• ¼ tsp cumin
  
• ¼ tsp ground nutmeg
  
• ½ tsp curry powder
  
• 2 crushed garlic cloves
  
• 1 cup peeled and cubed sweet potato
  
• ¼ tsp salt
  
• 2 (14 oz.) cans of non-fat and low-sodium chicken broth (or vegetable broth for vegetarian option)
  
• 1 (15 oz.) can of pumpkin
  
• 1 cup 1% milk
  
• 1 tbsp fresh lime juice
  

Preparation:

• Melt butter in a large-size saucepan over medium-high heat. Saute onion for about 3-4 minutes then add flour, cumin, nutmeg and curry powder and saute for about 1 minute.
  
• Add sweet potato, salt, chicken broth (or vegetable broth) and pumpkin and heat to a boil. Reduce heat to medium-low, partially covered and simmer until sweet potatoes are cooked through and softened (about 20-25). Transfer from heat and let stand for about 10 minutes to cool.
  
• Place half of the pumpkin mixture in a food processor or blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  
• Heat to medium-high heat then stir in milk and cook until soup is heated through (about 5 minutes).
  
• Transfer from heat and add lime juice.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (300 g)): 128 Calories, 6 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 351 mg sodium

Spicy Seafood Stew

(makes 4 servings)

Ingredients:

• 8 oz. fresh or frozen sea scallops
  
• 8 oz. fresh or frozen shrimp, peeled and deveined with tails intact
  
• 8 oz. fresh mussels in shells, beards removed
  
• 2 cups water
  
• 3 tbsp salt
  
• 1 tbsp vegetable oil (or olive oil)
  
• 4 chopped cloves garlic
  
• 1 cup chopped onion
  
• ½ tsp ground cinnamon
  
• 1 tsp ground cumin
  
• ¼ tsp ground red pepper
  
• 1 cup low-sodium fish broth (or vegetable broth)
  
• 1 cup chopped tomatoes
  
• ⅛ tsp ground saffron
  
• ¼ cup chopped cilantro to garnish
  

Preparation:

• Thaw scallops and shrimp, if frozen. Rinse scallops and shrimp; pat dry.
  
• Scrub mussels. In a large-size bowl, combine water and salt then add mussels and let soak approximate 15 minutes. Drain, rinse and repeat twice.
  
• Heat vegetable oil in a large-size saucepan then sauté garlic and onion until they are tender.
  
• Stir in cinnamon, cumin, red pepper and cook approximate 1 minute, stirring constantly.
  
• Add fish broth, tomatoes, saffron and bring to boiling.
  
• Add scallops, shrimp and mussels. Return to boiling, reduce heat, covered and simmer until mussel shells open (approximate 5 minutes).
  
• Garnish with cilantro and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (297 g)): 204 Calories, 27 g Protein, 10 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 113 mg cholesterol, 458 mg sodium

Salmon Chowder

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
  
• 1 cup diced potato
  
• ¼ cup celery, chopped
  
• 1 tbsp vegetable oil (or olive oil)
  
• 2 tbsp water
  
• 2 tbsp flour
  
• ¼ tsp pepper
  
• ¼ tsp dried dill
  
• 2 (13 oz.) cans of evaporated skim milk
  
• 1 lb. salmon fillet, skinned, boned and cut into 1” cubes
  
• ½ cup part-skim mozzarella cheese, grated
  
• 2 tbsp chopped fresh parsley
  
• Salt and pepper, to taste (optional)
  

Preparation:

• Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
  
• Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
  
• Stir in cheese and parsley. Season with salt and pepper before serve
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

Roasted Yellow Pepper Soup

(makes 4 servings)

Ingredients:

• 5 yellow bell peppers, remove stem, seeds, and membranes, cut into quarters
  
• 1 cup chopped onion
  
• 4 chopped cloves garlic
  
• 1 tsp vegetable oil (or olive oil)
  
• 5¼ cups low-sodium vegetable broth (or chicken broth)
  
• 1 cup chopped potato
  
• ½ tsp ground cumin
  
• ½ tsp freshly ground pepper
  
• non-fat sour cream (optional)
  

Preparation:

• Roast the peppers:
  
  • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
    
  • Bake in an oven at 425 degrees F until skin is blackened and blistered (approximate 20 minutes).
    
  • Transfer peppers from oven and place in a paper bag.
    
  • Close bag and let cool approximate 10 minutes.
    
  • Remove and discard skins. Set aside.
    
• Heat vegetable oil in a large-size saucepan and cook onion and garlic until onion is tender (approximate 3-4 minutes).
  
• Stir in roasted peppers, vegetable broth, and potato. Bring to a boil then reduce heat to medium-low, covered and simmer approximate 15 minutes.
  
• Cool mixture slightly then pour in a third of the pepper mixture into a food processor and process until smooth. Repeat with remaining mixture.
  
• Return mixture to saucepan and heat through.
  
• Serve in bowls with a dollop of non-fat sour cream (optional) garnished with chives.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (629 g)): 172 Calories, 10 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 103 mg sodium

Vietnamese Pho Beef Noodle Soup

Serves 4
Prep time: 40 minutes
Total time: 45 minutes

ingredients:

• 2 tsp canola oil
  
• 1 medium onion, peeled and quartered
  
• 1 2” piece fresh ginger, peeled and roughly chopped
  
• 1 tsp five-spice powder
  
• 6 cups low-sodium beef broth
  
• 1½ tbsp Asian fish sauce ("nuoc mam" or "nam pla")
  
• 1½ tsp sugar
  
• Freshly ground black pepper
  
• 6 oz. dried rice noodles or rice vermicelli (Soaking the rice noodles before cooking may seem like an extra step, but it helps release some of their starch so they don't clump and the broth stays clear.)
  
• 8 oz. flank steak, well trimmed and thinly sliced
  
• Fresh mint sprigs, fresh cilantro sprigs, fresh mung bean sprouts, chopped scallions, thinly sliced serrano chili, and 2-3 lime wedges, for garnish
  
• 1 small onion, peeled and sliced in paper-thin rounds
  
• The seasonings and noodles can be found in the Asia section of large supermarkets.
  

Preparing

• In a heavy saucepan, heat oil over medium-high. Add onion and ginger; sauté until onions are lightly browned (about 5 minutes). Add five-spice powder; stir until fragrant (about 30 seconds). Pour in beef broth and bring to a boil. Reduce heat and cover; simmer for about 15 minutes. Strain broth into a clean saucepan (discard onion and ginger). Stir fish sauce, sugar, and black pepper to taste into the broth; keep warm over low heat.
  
• While the broth is simmering, soak rice noodles in hot water (do not boil) in a wide bowl until softened (about 20 minutes). Rinse the noodles well in cold water, then drain. Bring a large pot of water to boil.
  
• Arrange the mint and other garnishes on a serving platter. Bring broth back to a boil.
  
• Transfer softened noodles to the pot of boiling water; cook for about 30 seconds, drain, and divide among 4 deep soup bowls. Arrange some of the raw steak slices over the noodles, and scatter some of the onion rounds over the steak. Ladle boiling broth into each bowl (the beef slices should cook or brown in the boiling broth.). Serve the soup immediately with the garnishes so everyone can customize their own bowl.
  

Nutrition score per serving (2 cups): 350 calories, 7 g fat, 2 g saturated fat, 51 g carbs, 20 g protein, 2 g Dietary fiber, 51 mg calcium, 2 mg iron, 1,308 mg sodium