Bobby’s Lighter “Tastes Like Lasagna” Soup

This soup tastes amazing! And it has only 225 calories per 1 cup serving!  My children even liked this (I cut the veggies up very small).

Tastes Like Lasagna Soup

2 teaspoons EVOO (or grapeseed oil)
1 lb Italian turkey sausage, casings removed
1 onion, chopped (i used a vidalia!)
1 green pepper, chopped
3 cloves garlic, minced
1, 32-oz container chicken broth
1, 15-oz can tomato sauce
1, 14.5 oz can petite diced tomatoes
1/2 teaspoon salt
1/4 teaspoon crushed red pepper (I just used red pepper flakes)
4 oz broken, whole-wheat lasagna noodles (about 4 noodles)
1/2 cup chopped, fresh basil
3 Tablespoons grated parmesan cheese
1/2 Cup reduced-fat shredded mozzarella cheese

1. Heat the oil over medium-high heat in a large nonstick saucepot/soup pot. Add the sausage, onion, bell pepper and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, 8-10 min.

2. Add the broth, tomato sauce, diced tomatoes, salt and red pepper. Bring to a boil. Reduce the heat and simmer, stirring occasionally about 20 minutes. Add the noodles. Bring to a boil.  Reduce heat and simmer, uncovered until noodles are tender; 10-12 minutes. Remove from heat, stir in cheeses and basil. Serve!

* This recipe would be great even w/o the noodles

* Why not try making your own broth for this one?

Black Bean Soup 1

Apparently, I like black bean soup seeing as there are two recipes for it here! But hey, a girl can’t help changing it up sometimes.

Author: Tiffany
Serves: 6-8
Prep & Cook time: 20 minutes total
Ingredients:

Simple and delish!

1 can fat free refried BLACK beans
1 can black beans
1 can chopped green chilis
1 can chicken broth
1 can Mexican diced tomatoes
1 cup diced ham

1. In a large sauce or soup pan, place black beans, green chilis, broth and tomatoes. Stir. Slowly add the refried beans stirring to loosen and incorporate into the other ingredients. Bring to a low simmer, then add the ham.

Serve with sour cream, tortilla chips, jalapenos and cheese! YUM~

P.S. My kids LOVE this.

Low Cal Turkey and Dumplings

Pot O' Goodness

Sweet and Salty Salad

After the joys of Thanksgiving, we had quite a few turkey leftovers. I was so “turkey’ed-out” that I had to just put it in the freezer so that I could find the stomach to do something with all that turkey.

2 weeks later and I was ready! I found a great and low calorie (389 calories per 1 cup serving) recipe that I wanted to share with you.

Ingredients:
2 cups cooked and chopped turkey (light and dark meat)
1 & 1/4 C all-purpose flour
1 T butter
3 Cans low sodium, fat-free chicken broth
1/2 C chopped onion (I used a yellow one)
1 C chopped carrots
1 C chopped celery
1 1/2 C quartered mushrooms
1 clove garlic (chopped)
2 t baking powder
1/4 C parsley (fresh or otherwise)
1/2 t salt
1/2 C non fat milk

Directions:
1. In a large stock pot, heat butter on med-high heat. Add onion, carrot, mushroom, garlic and celery. Season with salt and pepper.  Allow to simmer/cook down for 10 minutes, stirring occassionally.

2. Add 1/4 C flour to vegetables, stirring so that the flour is nicely incorporated throughout the veggies. SLOWLY, add 3 cans of chicken broth, stirring constantly while adding. Add turkey and bring to a boil. Reduce temperature to low and allow to simmer 10 minutes.

3. In a bowl, mix 1 C flour, parsley, baking powder, salt, milk and parsley. When soup has simmered 10 minutes, drop flour mixture by spoonfuls on top of the soup. Cover tightly and to cook for 10-15 additional minutes. The dough balls will puff up significantly.

Sweet and Salty Salad
Ingredients:
2 C baby spinach
1/2 C sliced strawberries
1/2 C sliced red seedless grapes
2-3 T crumbled feta cheese
1/3 C walnuts
raspberry vinaigrette dressing

1. Combine all ingredients and lightly top with dressing. (I love to use Wishbone’s spray dressings. The Raspberry Bliss Vinaigrette is excellent on this salad and there are only 10 calories per spritz!)

Wish-BoneÂŽ Salad SpritzersÂŽ Raspberry BlissÂŽ Vinaigrette Dressing

This was a hit with even my kids people! Hope you enjoy 😀

Black Bean Soup 2

This recipe is the quick version of another recipe for Black Bean soup that I make in the crock pot. (I haven’t posted it yet though!) It makes a smaller portion but lacks nothing in flavor! This is great paired with a salad or with tacos.

Author: A Tiffany Original
Serves: about 4
Prep Time: 40 minutes

Ingredients:
1/4 of a white onion, chopped
5-10 baby carrots, chopped
1 T butter
1 can black beans, (undrained)
1 can green enchilada sauce (mild)
1 1/2 C Chicken broth
1/2 t Adobo
1 t Cumin

1. In a sauce pan, place the butter, onions and carrots. Sautee for 5 minutes or until softened. Add the beans, enchilada sauce, chicken broth and spices. Allow to simmer for 20 minutes.

2. Using a hand held immersion blender or a traditional blender (be sure and vent it if using the traditional blender), blend the soup until smooth and creamy in texture. Return to pot and keep warm until ready to serve. Great with avocado slices, sour cream, fresh cilantro, colby or sharp cheddar cheese, tortilla chips/slivers etc.

Quick Mexican Soup

Serves: 4-6
Prep and Cook Time: 35 minutes (or less)
Author: A Tiffany original!

Ingredients:

1 baked chicken breast, cut into pieces
1 can low fat black refried beans
1 can diced green chilis
1 can Mexican stewed tomatoes
1 t chopped garlic
3 C chicken broth (I used the DIY broth, so this is an approximation)

cheese, sour cream, avocado or chips for topping

1. If you are using a fresh chicken breast, coat a pan lightly with EVOO and sprinkle the chicken breast with adobo on both sides. Bake for 25 minutes at 350 degrees and shred immediately after you pull it out of the oven. (I used a chicken breast I had cooked the previous day this same way.)

2. To a stock pot, add the chicken broth, can of beans, can of tomatoes, can of green chiles, garlic and the chicken. Allow to simmer for 10 minutes and serve!

Note: This soup is light, full of flavor and really low in calories…unless you top it with a bunch of stuff. Go with light cheese or light sour cream or add some fresh salsa on top.

Italian Sausage Soup a.k.a. Pasta e Fagioli

Pasta E Fagioli...or the next best version!

Serves: 6
Prep Time: 15 minutes
Author: from allrecipes and then a little change up from me

Ingredients:

1 lb mild Italian sausage
1 clove garlic, smashed
1/2 box (26 oz) Swanson Beef Cooking stock (33% less sodium)
1 can (14.5 oz) Italian-style Stewed tomatoes
1 C matchstick carrots
1 can (14.5 oz) great Northern beans, undrained
2 small (or 1 large) zucchini, diced
2 C baby spinach
1/2 C ditalini noodles

1. In a stockpot, brown sausage with garlic. Stir in broth, tomatoes and carrots. Season with salt and pepper. Reduce heat, cover and simmer about 15 minutes on medium-high heat.

2. Stir in beans with liquid, zucchini and noodles. Cover and let simmer another 15 minutes or until zucchini and noodles are tender.

3. Remove from heat, add spinach. Replace lid allowing the heat from the soup to cook the spinach leaves. Soup is ready to serve after 5 minutes.

**I gave this to my 11-month old and he ADORED it! The real test was the 4-year old…but he loved it too!

Chicken & Potato Corn Chowder

Serves: 8
Prep Time: around 30 minutes
Author: a Tiffany original

Ingredients:

4 C chicken broth (try making your own for a richer soup!)
1 Cup half and half
1 Cup water
1 rotisserie chicken (remove meat -all of it!)
2 ears corn on the cob (use left over that you’ve already cooked or frozen uncooked works fine too)
1 can northern beans, undrained
2 Cups potatoes (steamed and cut into chunks)
1 container cremini or white, button mushrooms (sliced)
1 T butter
flour (as a thickening agent, according to how thick you like it)
1 sprig fresh rosemary or 1 Tablespoon dried
garlic
black pepper
onion powder
1 bay leaf

1. If using a rotisserie chicken, debone it. If using chicken breasts, chop and brown in a skillet with salt, pepper and some garlic to taste.

2. Prepare your veggies; slice any large pieces of chicken, slice mushrooms and potatoes.  I like to steam my potatoes first so that I don’t have to worry about how long this soup cooks. If you are using frozen corn do not warm it first. Don’t forget not to drain the beans!

3. In a stock pot place the butter, veggies, beans and chicken. Sprinkle 1-2 T of flour over the veggies. Warm them up over medium-low heat and add spices. If using dried rosemary, pour it into the palm of your hand and rub it with your other hand as you put it in the pot. This releases the oils in the leaves a bit. Slowly add the liquid ingredients, stirring constantly so that there are no flour clumps. Be careful not to boil this as it does have milk in it! Bring to almost a boil, then remove from heat and serve!

Goes great with crusty bread and a crisp salad.