These are my healthy soup recipees. I am on a mission to try to convert all my favorites to a healthy version. You will see how I did that with the Sausage Bisque below. You will also notice we like chicken...
I have a few other non healthy soups I make which I will save for a later post. mwhahaha.
Happy 1st day of Autumn!
Slow-Cooker Chicken Tortilla Soup
INGREDIENTS:
· 2 small trimmed chicken breasts
· 1 (15 ounce) can whole peeled tomatoes, mashed
· 1 (15 ounce) can whole peeled tomatoes, mashed
· 1 (10 ounce) can enchilada sauce
· 1 (4 ounce) can chopped green chile peppers
· 1 (14.5 ounce) can chicken broth
· 2 cloves garlic, minced (or 2 teaspoons)
· 1 teaspoon of onion powder
· 1-teaspoon cumin
· 1-teaspoon chili powder
· 1-teaspoon salt
· 1/4-teaspoon black pepper
· 1 bay leaf
· 1 (10 ounce) package frozen corn
· 1 tablespoon chopped cilantro (use leaves only, no stems)
· Tortilla chips
· Mexican cheeses
DIRECTIONS:
- Place chicken, tomatoes, enchilada sauce, green chiles, and chicken broth into a slow cooker. Add garlic, and season with onion powder, cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
- To serve, place chips in bowl, pour soup over chips and top with cheese.
Sausage Bisque Soup or Corn and Sausage chowder
1 lb sausage cut into small slices (flavored chicken all natural sausage is our fav)
1 qt whole milk
1 can cream of potato
1 can cream corn
1 small onion
1 or 2 potatoes (optional) cut into small pieces
tabasco to taste
In a frying pan cook sausage and onion (to make soup thicker add a little flour)
In a pot, add milk, corn, potato soup and extra potato's - start cooking on low
When sausage is done add it to the pot.
Now all you need to do is cook it until the extra potato pieces are cooked
You can cook on Med heat if you are going to watch it - it will burn if you don't keep an eye on it -stir frequently
Tabaso sauce can be added if you like it a little spicy
HEALTHIER VERSION:
when I recently made this, I nixed the cream of potato and creamed corn. Instead I threw in chopped potatoes with the sausage and onion, then I added fresh corn on the cob (cooked and cut), skim milk and then flour to thicken. I am trying to get away from canned soup. Going this route, make sure you season with salt and pepper to taste.
Healthy Minestrone Soup
1 c onion chopped
4-5 garlic cloves minced
1T Olive oil
1 c Celery minced
1 c carrots cubed
1 tsp salt
1/2 tsp pepper
1 tsp oregano
1 tsp basil (dried)
1 c green peppers chopped
1 c zucchini cubed
1 c tomatoes chopped
1 c tomato puree
3 1/2 c chicken stock
1 1/2 c garbanzo beans
1 c whole wheat pasta (I use rotoni)
serve with Parmesan cheese on top
In non stick skillet, saute onion and garlic in olive oil until softened. add celery, carrots, salt, pepper, oregano and basil. Cover and cook on low for 5-8 min. Add green pepper, zucchini, tomatoes. tomatoe puree, chicken stock and garbanzo beans. Cover and simmer for 30 min. Cook pasta seperatly and ad to soup before serving. Serve with parmesan cheese. Serve immediatly. Soup loses liquid if it sits to long, add more chicken stock to thin.
Ingredients:
2 small chicken breasts trimmed
2 12 oz. cans diced tomatoes
2 12 oz. cans of tomato sauce
1 12 oz. can of chili beans (mild, or hot)
1/2 red bell pepper finely chopped
1/2 yellow bell pepper finely chopped
1/2 green bell pepper finely chopped
1 whole yellow onion, coarsely chopped
1 tsp minced garlic
1 tbsp chili powder
1/2 tsp red pepper flakes (add more for more heat)
1/4 tsp ground cumin
1/2 tsp black pepper
1/2 tsp salt 2 12 oz. cans diced tomatoes
2 12 oz. cans of tomato sauce
1 12 oz. can of chili beans (mild, or hot)
1/2 red bell pepper finely chopped
1/2 yellow bell pepper finely chopped
1/2 green bell pepper finely chopped
1 whole yellow onion, coarsely chopped
1 tsp minced garlic
1 tbsp chili powder
1/2 tsp red pepper flakes (add more for more heat)
1/4 tsp ground cumin
1/2 tsp black pepper
Add all ingredients to crockpot with chicken, stir ingredients. Cook on low for 6 hours. Shred chicken (will fall right apart) Top with diced onion and shredded cheddar. Serve with tbsp sour cream.
This recipe can be made a variety of ways, and when I'm in the mood for something just a little different-I like to play with the ingredients just a bit. Add a southwestern touch with 12 oz. of frozen corn, or substitute 16 oz. of Boca ground crumbles instead of Chicken. You may wish to start with less chili powder and ground red pepper flakes, and sample chili during cooktime--you can always add a little more halfway through the cooking process if you like to turn up the heat!
CHICKEN AND WILD RICE SOUP
3 cans (14 1/2 ounces each) chicken broth
2 small trimmed chicken breasts
1 package (6 ounces) converted long grain and wild rice mix with seasoning packet (not quick-cooking or instant rice)
2 cups water
1 cup sliced celery
1 cup diced carrots
1/2 cup chopped onion
1 tablespoon dried parsley flakes
1/2 teaspoon black pepper
Combine all ingredients in slow cooker; mix well. Cover; cook on low 4-6 hours (at most!!) it will dry up very easy!
2 small trimmed chicken breasts
1 package (6 ounces) converted long grain and wild rice mix with seasoning packet (not quick-cooking or instant rice)
2 cups water
1 cup sliced celery
1 cup diced carrots
1/2 cup chopped onion
1 tablespoon dried parsley flakes
1/2 teaspoon black pepper
Combine all ingredients in slow cooker; mix well. Cover; cook on low 4-6 hours (at most!!) it will dry up very easy!