Jubilee Health Place

Finding a Place of Health and Fitness through God's Grace

Soups

Char’s Chicken Veggie Soup

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From time to time we want to share some of our on plan recipes. Some we adapt and some Charlene just tosses together. Here is a low calorie chicken veggie soup. She makes it in a large soup pot and it usually is filled to the top. It barely fits in a 8.1 quart bowl and that’s about 32 to 33 cups. That gives us many 2 cup servings for the week.

Here’s what she put in this one. (It varies each time by what veggies she tosses in and what seasonings she puts in it.)

1 package of Trader Joe’s frozen Melange a Trois (fancy name for three kinds of bell pepper)

1 package of Trader Joe’s frozen Broccoli florets

1 package of sliced mushrooms (10oz) (Yes we get them at Trader Joe’s)

3 Onions diced

½ package of Trader Joe’s frozen spinach

2 ½ cans of low sodium diced tomatoes

4 Chicken boneless breasts – precooked

3 32oz boxes of Trader Joe’s low sodium chicken broth (Some broths aren’t very low sodium so check the label)

1 C Kale chopped

½ Head Red Cabbage chopped

Charlene doesn’t measure seasonings but this is what she put in.

Lawry’s Low Sodium Seasoning Salt

Salt/pepper

Herbs de province

Garlic powder

Minced garlic

Mrs. Dash table blend

 

Course you can season to your liking. You may want it spicier so you could toss in cayenne or red pepper flakes. As low calorie as it is you could eat more than two cups if you’re real hungry.

Nutrition Facts
Serving Size 1 Cup
Servings Per Container 1
Amount Per Serving
Calories 53.1 Calories from Fat 5.4
% Daily Value*
Total Fat .6g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 12.6mg 4%
Sodium 127.5mg 5%
Total Carbohydrate 4.4g 1%
Dietary Fiber 1.6g 6%
Sugars 2g
Protein 7.2g 14%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Chicken and Rice Soup

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Chicken and Rice Soup

While on our trip to California, we tried this recipe at my mother’s house. It gave us several good lunches and my mother liked it as well. We didn’t put in much ginger. If you prefer a stronger ginger flavor, you can add more. It turned out very good and fit “The Plan.”

Hey, got to stick to “The Plan.”

Ingredients

Makes 6 cups or so

 

1/2 cup instant brown rice (Prepare per instructions)

4 cups low sodium chicken or veggie stock (We used one container of Trader Joe’s Low Sodium Chicken broth)

1 teaspoon ginger or fresh mashed

2 cloves worth of garlic either minced, or powder, or crushed

1 lb. skinless and boneless diced chicken breasts (We precooked them)

1 tsp salt

1 cup diced broccoli (We put in a packaged of Trader Joe’s frozen broccoli which is about a pound)

1 cup diced celery (about 3 stalks, cut into 1/2 inch pieces)

Any other spices you might like. We tossed in pepper and Mrs. Dash.

Directions

In a large pot, bring the ingredients to a boil. Lower heat to medium and cook for about 30 minutes or until ingredients are the consistency you like.

 

Mexican Chicken Cauliflower Soup

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Mexican Chicken Cauliflower Soup

Servings: 8

Ingredients:

4 Tbsp. Olive Oil
6 cups sliced onions
2 Tbsp. Chili Powder
1/2 tsp. garlic powder
2 tsp. ground cumin
2 Medium Heads Cauliflower, cored and cut into chunks
8 cups chicken broth or vegetable broth
1 tsp. salt ½ tsp. freshly ground pepper 3 cooked diced boneless chicken breasts
 2 Tbsp. Trader Joe’s Salsa per serving and added when served, optional
1 avocado, diced, optional

Directions:

In a soup pot, sauté onions in olive oil until translucent, about 10 minutes. Add chili powder and cumin, cooking for 1 to 2 minutes, stirring constantly.

Add cauliflower and chicken stock. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes until vegetables are tender.

Purée ½ of the mixture in a blender, food processor, or with a hand blender. (You can blend it all if you don’t want any cauliflower chunks.) Thin to desired consistency with a little stock or water or leave as is, and add salt and pepper to taste.

Add cooked diced chicken breasts and stir. Measure out individual servings.

Top with 2 Tbsp. Trader Joe’s Salsa per bowl and serve. (You can also add grated jack/cheddar cheese and chopped fresh oregano, if desired. But dairy isn’t on our plan).

Nutrition Facts
Serving Size 1 1/2 C
Servings Per Container 8
Amount Per Serving
Calories 270 Calories from Fat 74.7
% Daily Value*
Total Fat 8.3g 13%
Saturated Fat 1.0g 5%
Trans Fat 0g
Cholesterol 48mg 16%
Sodium 260.6mg 11%
Total Carbohydrate 25.3g 8%
Dietary Fiber 8.4g 34%
Sugars 3g
Protein 26.1g 52%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Creamy Bacon Potato Soup

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CREAMY BACON POTATO SOUP

Haven’t tried this yet, but it’s on the list. Few more calories but should be good. It was shared on Facebook.

Ingredients
2 ½ pounds. Baby red potatoes, cut bite-size pieces
½ package. Regular Uncooked Bacon
1 diced onion
¼ cup diced celery (or more if desired)
8 cups milk
4 cups Low Sodium Chicken Broth
Salt / pepper
¾ cup butter
¾ cup flour
Parsley, diced/chopped 
1 cup whipping cream
 
Directions

  1. Boil potatoes until done, drain.
  2. Fry bacon in pan, take out, and put on paper to drain fat.
  3. Sauté onions and celery in frying pan.
  4. Put milk, broth, salt, pepper, in 12-quart pot and heat to near boiling. (About 8 minutes)
  5. In a small pan, melt butter, add flour, and stir.
  6. Add to milk/broth mixture in pot and stir until blended and creamy. Don’t let it boil. Once thickened, add potatoes, parsley, and cream and stir. 

Serve with shredded cheddar cheese, diced green onions, or bacon bites.

Taco Soup

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Here’s another soup recipe. Haven’t tried it yet, but it’s on the list. Sounds good.

Taco Soup

Ingredients
2 lbs lean ground beef
1 medium yellow onion, chopped
2 15 ounce cans stewed tomatoes – regular
1 10 ounce can Rotel tomatoes
1 14 ounce can pinto beans
1 14 ounce can ranch style beans
1 14 ounce can corn kernels
2 cups LS chicken broth
1 cup water

Directions
1.       Brown ground beef in a large soup pot with salt, pepper, chopped onions, and garlic
powder.
2.      Drain
3.      Put all the other ingredients in the pot with cooked beef and cook for 1 hour.

You can top with grated cheese, onions, or crumbled tortilla chips if you like.

 

Turkey Soup

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Leftover_Turkey_Soup 700x400If you have a large turkey for your Thanksgiving dinner, you might need a good turkey soup recipe. This is a good one. Happy Slurping.

Left Over Turkey and Rice Soup

Prep Time: 30 minutes
Cook Time: 4-5 hours

Ingredients

Turkey, roasted, (carcass from a 20-pound turkey)
8 cups low sodium fat free turkey broth (Sometimes hard to find)
Water as needed
2 cups brown rice
1 cup white rice
2 tablespoons minced garlic
2 medium onions, chopped
2 cups carrots, diced
2 cups celery, diced
2 cups green beans
1 cup peas
1 10 oz. package of frozen broccoli
1 16 oz. package frozen mixed vegetables
seasonings to taste – rosemary, Mrs. dash, etc.

Directions

1. Cook down the turkey carcass and get all the meat cooked off. Put it in a large stockpot, cover it with water, bring it to a boil, and cook for about 3-4 hours, sometimes longer.
2. Remove all the bones. Break up any chunks of turkey.
3. Cook rice according to package directions.
4. Bring to a boil. Add rice and spices. Simmer, stirring occasionally for about 20-30 minutes.
5. Steam onions, carrots, celery, green beans, and mixed veggies for 25 minutes.
6. Add steamed veggies to stockpot. Continue simmering for about 15 minutes.

Number of Servings: 32