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Phase 1 Recipes
Soup, Stew, and Chili Recipes with Meat or Meat Broth
Soup is good for lunch or dinner... or even breakfast! Soup and salad make a good dinner combination. You can substitute turkey in most of these recipes and turkey broth for the chicken broth.
For Phase 1 meatless soups, click here:
Chinese Egg Drop Soup Recipe by MizFrog. Makes 4 cups at 53 calories per cup. Good as an appetizer soup or with a salad for lunch.
3 cups chicken broth 1 tablespoon soy sauce 2 green onions, sliced 2 eggs
Bring water to boil; add broth mix, soy sauce, onion. Slightly beat eggs, add in a stream, stirring slowly. Serve immediately.
Note: For chicken broth, you can use 3 cups water mixed with 3 envelopes or teaspoons chicken bouillon or chicken-flavored vegetarian broth mix.
Chicken Soup with Tomatoes and Green Beans Four to six servings. Modified from a recipe in Sugar Busters Quick & Easy Cookbook.
2 cans (14.5 ounces each) fat-free chicken broth (about 4 cups) 1 can (14.5 ounces) diced tomatoes 1 medium yellow onion, chopped (about 4 ounces, or 1 cup) 1/2 cup chopped celery 1/4 teaspoon dried basil 1/4 teaspoon ground white pepper (plus additional to taste, and black pepper is okay) 1 8-ounce package frozen cut green beans (do not thaw) (about 2 cups) 1 to 2 cups cooked, chopped chicken* Salt and/or other seasonings to taste
Combine the broth, tomatoes, onion, celery, basil, and pepper in a 3-quart saucepan. Bring to a boil, then add the frozen green beans. Reduce the heat to medium-low, cover, and cook for about 20 minutes or until green beans are done. Add cooked chicken and continue cooking until hot. Add salt and more white pepper to taste.
*Note: For convenience, you can use a 7-ounce pouch of chicken. I sometimes stew 4 chicken breasts in 4 cups water with seasonings, drain (saving broth), cut up, and freeze any leftovers for use in another recipe. Can use the broth in this recipe, adding canned broth, if necessary, to make about 4 cups. I sometimes add a dash or two of Mrs. Dash Extra Spicy seasoning.
Simple Chicken Soup Four servings. From Sugar Busters Quick & Easy Cookbook.
3 14.5-ounce cans chicken broth (5 1/2 cups) 2 tablespoons reduced-sodium soy sauce 2 medium yellow squash, sliced 1 medium yellow onion, sliced 2 stalks celery, sliced Salt and ground black pepper to taste
Bring the broth to a boil in a large saucepan. Stir in the soy sauce. Add the squash, onion, and celery. Reduce the heat to low, cover, and cook until the vegetables are tender, about 15 minutes. Add salt and pepper to taste, and serve.
Note: An easy way to enjoy a light, healthy lunch. Substitute zucchini for the yellow squash, if preferred. If you have any leftover chicken in the fridge, cube it, and add it with the vegetables. You can also add a can of rinsed and drained beans of choice.
Southwest White Chicken Chili Two main-dish servings. From www.mccormick.com: “A special spice blend, chicken, Cannelleni beans, and Monterey Jack cheese make this Southwest Chili “white.” Prep time 10 minutes, cook time 25 minutes.
1 teaspoon McCormick garlic powder 1 teaspoon McCormick ground cumin 1/2 teaspoon McCormick oregano leaves 1/2 teaspoon McCormick cilantro leaves 1/8 teaspoon McCormick ground red pepper (cayenne) 1 tablespoon olive oil 2 medium-sized boneless, skinless chicken breasts, cut into 1/2-inch cubes 1/4 cup chopped onion (I use 1/2 cup) 1 can (or 2 cups) chicken broth 1 can (4.5 ounces) chopped green chilies 1 can (15 ounces) white kidney beans (Cannellini) drained and rinsed Shredded Monterey Jack cheese and sliced green onions for garnish (optional)
Combine garlic powder, cumin, oregano, cilantro, and red pepper in a small dish and stir until well blended. Set aside.
Heat oil in a large skillet over medium-high heat. Add chicken cubes and stir-fry from 5 to 8 minutes or until lightly browned. Add onions and continue cooking for a few minutes, until onion is translucent. Stir in chicken broth, chilies, and spices. Simmer over low heat 15 minutes.
Stir in beans and simmer, uncovered, 5 minutes. If soup is too thick, add 1/2 cup to 1 cup water to desired consistency. Pour into serving bowls and top with cheese and sliced green onions.
Chicken and White Bean Chili Six servings.
1/4 cup olive oil 1 cup chopped onion 2 small cloves garlic, minced 4 cups cooked, cubed chicken 3 cups chicken broth 2 tablespoons chopped fresh cilantro 2 teaspoons dried leaf basil 1 tablespoon chili powder 2 cans (15 oz) Great Northern beans, undrained* 1 tomato, chopped Salt and freshly ground black pepper, to taste
Melt butter in a Dutch oven over medium heat. Cook onion, stirring constantly, until tender. Add garlic and cook for about 1 more minute.
Stir in chicken, broth, cilantro, basil, chili powder, and beans. Bring to a boil; reduce heat to medium-low. Simmer, covered, for about 15 minutes, stirring occasionally. Top with tomatoes.
*Note: Even in recipes that call for undrained beans, I always drain and rinse canned beans and add a bit of water, if needed. This cuts down or eliminates the gastric discomfort.
White Bean Chicken Chili Six to eight servings. Recipe from somewhere on the Internet. You can substitute additional diced tomatoes for the tomatillos. If you would like the soup to be spicier, you can add some red chili flakes or salsa.
2 tablespoons vegetable oil 1 pound diced, cooked chicken meat 1 onion, chopped 2 cloves garlic, minced 1 can (14.5 ounce) chicken broth 1 can (18.75 ounce) tomatillos, drained and chopped 1 can (16 ounce) diced tomatoes 1 can (7 ounce) diced green chiles 1/2 teaspoon dried oregano 1/2 teaspoon ground coriander seed 1/4 teaspoon ground cumin 1 can (15 ounce) white beans Salt and ground black pepper to taste
Heat oil, and cook onion and garlic until soft. Stir in broth, tomatillos, tomatoes, chilies, and spices. Bring to a boil, then simmer for 10 minutes. Add chicken and beans; simmer 5 minutes. Season with salt and pepper to taste.
Serve with these toppings as desired: cilantro, cheese, avocado in Phase 1, and sour cream, if desired, in Phase 2. In Phase 3, you can add tortilla chips.
White Chicken Chili Four servings. From www.mccormick.com: A tasty, convenient chili that is week-night easy. It has the added plus of a low fat alternative to the typical chili made with ground beef. Prep time: 5 minutes; cook time: 20 minutes.
1 tablespoon vegetable oil 1 pound boneless chicken breasts, cut into 3/4-inch cubes 1 package McCormick® White Chicken Chili Seasoning 1 cup water 1 can (15 to 16 ounces) white beans, undrained
Heat oil in a large skillet over medium-high heat. Add chicken; cook and stir 5 minutes or until golden.
Stir in seasoning, water, and beans. Bring to a boil, cover and simmer 10 minutes.
Tip: Can add 1 can diced tomatoes (14 1/2 ounces) or 1 cup chopped fresh tomatoes when you add the beans.
White Chili From a forum.
3 or 4 boneless skinless chicken breasts Salt and pepper 3 to 4 tablespoons olive oil 5 cans (15 to 16 ounces each) great northern beans 2 cans (14.5 ounces each) chicken broth 1 can (4.5 ounces) chopped green chilies 1 can Rotel "Chili Fixin's" 1 packet of McCormick White Chicken Seasoning 1/2 teaspoon cumin 1/2 teaspoon chili powder
Season chicken with salt and pepper and sauté in the olive oil until browned. Meanwhile, put remaining ingredients in a big soup pot or Dutch oven. Bring to a boil, lower heat, and simmer. When the chicken breasts are browned, cut them into small pieces and add them in the chili. Simmer for 15 to 20 minutes.
Cha Cha's White Chicken Chili From www.allrecipes.com: Delicious white bean chili. Cha Cha says: “It's kinda spicy, so watch out!” Prep Time: approx. 10 Minutes. Cook time approx. 20 Minutes. Ready in approx. 30 Minutes. Makes 4 servings.
1 tablespoon vegetable oil 1 onion, chopped 3 cloves garlic, crushed 1 (4 ounce) can diced jalapeno peppers (use as little as desired for less "heat") 1 (4 ounce) can chopped green chili peppers 2 teaspoons ground cumin 1 teaspoon dried oregano 1 teaspoon ground cayenne pepper 2 (14.5 ounce) cans chicken (or turkey) broth (about 4 cups) 3 cups cooked, chopped chicken breast 3 (15 ounce) cans white beans (rinsed and drained) 1 cup shredded Monterey Jack cheese (low fat)
Heat the oil in a large saucepan over medium-low heat. Slowly cook and stir the onion until tender. Mix in the garlic, jalapeno, green chili peppers, cumin, oregano and cayenne. Continue to cook and stir the mixture until tender, about 3 minutes. Mix in the chicken broth, chicken and white beans. Simmer 15 minutes, stirring occasionally.
Remove the mixture from heat. Slowly stir in the cheese until melted. Serve warm.
Quick Turkey and White Bean SoupRecipe by MizFrog.
1/4 cup olive oil 1 7-ounce pouch Sweet Sue Oven Roasted Turkey Breast, rinsed* 1 cup finely chopped onion 1/2 cup finely sliced celery 1 or 2 teaspoons minced or crushed garlic from jar (to taste) 1 can (14.5 ounces) diced tomatoes (I like Hunt’s Petite Diced) 2 cans turkey broth (about 4 cups) 1 can white beans, rinsed and drained 1 teaspoon dried basil (or 1/4 cup fresh basil, finely chopped) Salt & pepper to taste (I use 1/4 teaspoon pepper and no salt)
Sauté onion and celery in olive oil over medium high heat until onions are transparent. Add tomatoes, garlic, basil, and broth; simmer 10 minutes, or until celery and onions are done.
Add turkey and beans; continue to simmer an additional 5 minutes.
Serve, and top each bowl with some parmesan cheese (or other low fat cheese) and chopped parsley, if desired.
Note: You can mash some or all of the white beans for a “creamier” soup.
*Can use about a cup or more of cooked, chopped turkey instead of the turkey in a pouch.
Smoked Turkey Black Bean Soup From a forum.
1
tablespoon canola oil Sauté the onion, garlic, and jalapenos in the oil in large stock pot for 3 to 5 minutes. Add turkey, broth, beans, and tomato paste. Simmer for about 1 hour until the meat starts to fall off the bone.
Take out the turkey, set aside. Puree the soup in batches and return to pot. Take turkey meat off the bone and add to the soup. Add the green pepper and tomato, simmer until warm.
Serve with a dollop of nonfat sour cream and fresh cilantro.
Tex-Mex Chicken Soup
3 1/2 cups canned chicken broth 1 cup chopped onion 1 cup chopped green pepper 1 cup chopped tomato 1/2 cup chopped fresh parsley 1 teaspoon dried whole oregano 1 teaspoon chili powder 3/4 teaspoon ground cumin 1/4 to 1/2 teaspoon salt, or none, to taste 1/4 teaspoon pepper 1 bay leaf 1 cup diced, cooked chicken breast (can use a pouch of chicken or leftovers from a meal) 2 tablespoons shredded sharp low-fat or nonfat Cheddar cheese for topping
Combine first 11 ingredients (broth through bay leaf) in a large sauce pan, stirring well. Bring to a boil; cover, reduce heat, and simmer 30 minutes, stirring occasionally. Remove and discard bay leaf. Add chicken, and cook until thoroughly heated.
Ladle soup into individual bowls; top evenly with cheese.
Mexican Turkey (or Chicken) Soup Four servings. Recipe by MizFrog. I called this “Turkey Tortilla Soup” when I created it because I served it with broken tortilla chips on top. Maybe in Phase 3 will serve with chips again.
2 cans (14.5 oz each) Swanson’s fat-free chicken broth (or turkey broth) 1/2 cup water 12 to 14 baby carrots, cut in halves or thirds (about 1/2 cup) 1/2 cup sliced celery (about 2 stalks) 1 cup bottled mild or medium picante sauce 1 to 2 cups shredded cooked turkey (or chicken)* 1 Haas avocado, cut in bite-size pieces 1/2 cup sliced green onions 1/4 cup chopped cilantro leaves or 1 teaspoon dried (optional) 1 cup shredded 4-Cheese Mexican Blend cheese
Combine broth, water, carrots, and celery. Simmer, partially covered, about 15 minutes or until vegetables are done. Add the picante sauce and turkey (or chicken), bring to boil again, and simmer about 5 minutes more. Add avocado, scallions, and cilantro (if using). Simmer another minute or two.
For each serving, put 1/4 cup shredded cheese in each bowl, and ladle soup on top of cheese.
*Note: Could use frozen, precooked, grilled chicken--thaw and cut into bite-sized pieces before adding to soup. I buy a large bag of Tyson Grilled Chicken Breast Strips at Sam's Club that I use for various recipes.
Quick and Easy Spicy Chicken-Black BeanSoup
1 can
(13 ounces) premium chunk chicken breast in water* In a large (about 3-quart) pot, combine all ingredients. Bring to boil, and simmer 20 to 30 minutes, until flavors are blended and soup thickens slightly.
If desired, serve topped with shredded low fat cheese of choice, sliced green onions, or a dollop of fat free sour cream.
*Note: If you prefer, instead of canned chicken, use 1 or 2 chicken breast halves, diced and browned using cooking spray, or use frozen grilled chicken breast strips. I use original Rotel and add 1/4 teaspoon Litehouse freeze-dried chili pepper.
Steak Soup From www.fabulousfoods.com. Makes 4 servings, about 5 carbs per serving.
1 large sirloin steak, charcoal grilled then
cut into bite-sized pieces
Simmer all ingredients except seasoning together until zucchini and celery are tender. Season to taste and serve.
African Peanut Soup Recipe from The Brushmark restaurant in Memphis, TN.
2 tablespoons vegetable oil 2 onions, chopped 2 red or green bell peppers, chopped (or 1 of each) 3 to 4 garlic cloves, minced 1 1/2 cups cooked, diced chicken 2 quarts chicken stock or broth 1 large can (28 ounces) Italian tomatoes, chopped, with juice 1/4 teaspoon crushed red pepper flakes (or to taste) 1/4 teaspoon black pepper 2/3 cup creamy, natural peanut butter 3 tablespoons chopped fresh thyme (for garnish)
In vegetable oil, sauté onions, bell peppers, and garlic until soft. Add chicken, stock, and tomatoes with juice, crushed red pepper, and black pepper.
Stir in peanut butter until well blended. Simmer about 5 minutes. Serve in bowls (or, if desired, on top of rice in Phase 2). Sprinkle with fresh thyme.
1 can Rotel diced tomatoes with green chilis 1 can refried beans 1 can black beans (drained) 1 can red kidney beans (drained) 1 can chicken broth 1 chicken breast, cooked and cubed 1 cup or so of grated cheese of your choice Any other flavorings (garlic, onions, chopped cilantro, herbs, etc.)
Place all ingredients into a large saucepan or Dutch oven. Stir and heat. Serve in bowls topped with grated cheese (or a dollup of sour cream in Phase 2)
Fiesta Soup (another five-can soup with chicken) From Weight Watchers. Quick and easy.
1 can refried beans 1 can chicken broth 1 cup salsa 1 can (5 oz) chunk chicken 1 can black beans rinsed and drained 1/2 cup low fat shredded cheddar (for garnish)
Bring all ingredients (except cheese) to a boil then simmer for 15 minutes. Use cheese or sour cream as garnish.
Mashed Cauliflower Soup Recipe by John McDonnell.
I make a soup by starting with the basic South Beach Surprise mashed potato recipe (I use olive oil instead of the I Can't Believe It's Not Butter! spray)
And then adding 2 to 3 cups of low sodium, low fat chicken broth (amount depending on size of cauliflower)
A little garlic powder, salt, and ground black pepper to taste
Heat it till thick. It's great.
I've done variations by adding a small amount of ground curry powder and other spices, even a little hot sauce.
To bring up the protein level, I've also prepared it as a main dish by adding kidney beans and/or bits of some acceptable meat, like lean turkey, chicken, leftover steak, etc.
I've made a veggie version by adding other frozen or fresh vegetables, like green beans. It makes a great hearty dish for the winter and is very simple.
It almost tastes too good to be allowed!
French Onion Soup Modified from a recipe on SBD forum.
2 onions, very finely sliced (can use sweet onions) 1/4 cup Brummel & Brown spread (or other SBD-appropriate margarine) 4 cans beef broth 1/2 teaspoon thyme 1 teaspoon black pepper 1 teaspoon salt (check saltiness of broth first and add salt to taste) 2 cups shredded part skim mozzarella cheese
Heat stock pot over med heat; melt margarine spread, and sauté onions until soft, about 15 minutes. Add 1/2 can of beef broth and continue to cook until the onions have absorbed the broth. The onions should now look almost clear and brownish in color.
Stir in the remaining broth and all seasonings. Simmer for 20 minutes. Ladle soup in oven-proof soup bowls and sprinkle on shredded cheese. Place oven-proof soup bowls under the broiler and broil until cheese is totally melted but not browned.*
*Note: Can just stir in the shredded cheese, if desired, instead of broiling.
This page on-line September 2, 2003
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