Soups & Salads

A quick & easy soup for those cold but busy nights

Serves 6 – ½ cup servings

1 10.5 oz can of Broccoli Cheddar Condensed Soup, I use Campbell’s

1 10.5 oz. can of Cream of chicken, Campbell’s Healthy Request

Pinch or 2 of salt

¼ tsp of black pepper

¼ tsp paprika

8-10 oz frozen cubed white chicken meat, I use Tyson’s, you can use canned or shredded chicken

1 ½ cup of frozen chopped broccoli

10.5oz. Low Sodium Chicken Broth

Add all ingredients to a large saucepan, bring to boil over medium heat, reduce to simmer 15-20 minutes or until broccoli/chicken is thoroughly heated.

8 - 1/2 cup servings

Can be used in a salad & wraps or on bread

2 - 12.5 oz. Cans of Premium White Chicken Chunk Breasts

drained of water.

140 grams of red seedless grapes sliced in 1/2.

120 grams of diced fuji apple

1/2 cup of Light Mayo

1/2 cup of Fat Free Plain Greek Yogurt

1/2 cup Dried Cranberries, Golden Raisins, Cherries, variety Great Value is what I use. 

S&P to taste

Mix well and refrigerate, stays fresh for up to 4 days.

I don't what exactly make this so delicious, the combination just works.

Fruits, Vegetables and a healthy fat all in one.

Serves 3-4

1 small head of chopped Iceberg lettuce or Romain whatever you prefer

2-3 cups or handfuls of baby spinach

1/2 can of no sugar added Mandarin Oranges, I use Del Monte

4-5 medium strawberries sliced

15 grams of chopped pecans

Poppy seed dressing, I use Skinnygirl

Add lettuce/spinach to a bowl and mix. Add fruit and nuts, toss a little.

Add dressing just before eating. I did drizzle just a little over top for the picture 🙂

Serves 6 @ 1 cup portions,  7qrt slow cooker

8 cups of cubed butternut squash, I used 1 large, peeled and cut into 1” cubes, if you can find canned, all the better.

1 ½ cups of diced yellow onion

1 cup of shredded carrot

3 tsp of minced garlic

1 tsp of dried sage

½ tbsp of dried Thyme

2 tsp of black pepper

½ tsp of salt

2 Tbsp of sugar free maple syrup

1 pinch or 1 shake of cayenne pepper

3 cups of low sodium chicken broth, use vegetable for a vegetarian version

Add vegetables to your slow cooker, whisk everything else together in a medium bowl, pour over your vegetable, mix, set to low. At the 6^th hour you can blend, I use an immersion blender.

Serves 4 at 1 cup servings

32oz bag of cauliflower florets, break up the larger ones

4 cups of low sodium chicken broth

1 tbsp of parsley

1/2 of a medium white onion diced

2 tsp of salt

1/2 tsp of black pepper

1/2 tsp of garlic powder

3/4 tsp of dried mustard

3 bay leaves

1 15.5 oz can of corn kernels drained

To a 6-8qrt slow cooker add broth, seasonings and onion, stir then toss in cauliflower, set to low for 6 hrs. or high for 3-4, you want the cauliflower super soft, remove bay leaves and by using an immersion blender, blend until smooth and creamy, add corn and cook on low for another hour.

Absolutely delicious

You can make this vegan/vegetarian by using vegetable broth instead of chicken.

If you don’t have an immersion blender you can let it cool and use a regular blender, add back to slow cooker add corn and cook another hour.

Makes 8 cups

2-28oz.can of whole peeled plum tomatoes with juice

1-28oz. can of tomato sauce

1 ½ cups of chopped onion

3 ½ tsp of Dried Basil

11 oz. of cauliflower florets, break up bigger pieces

1 tbsp of tomato paste

1 tbsp of soy sauce

½ tsp of black pepper

2 tbsp of minced garlic or smashed cloves  

1-14.5 oz. can of Vegetable Broth

Add all ingredients to slow cooker, 8 hrs. on low, blend at 6 hrs., I use an immersion blender, cook 2 more hours.

Adapted from The Lazy Slow Cooker

9 – ½ cup servings

6-8quart Slow Cooker low heat

1lb. 93/7% Ground Turkey – Brown & drained

14.75oz. Can of Corn Kernels -drained

15.50oz. Can of Fire Roasted Diced Tomatoes & Garlic -undrained

15.50 Can of Black Beans, drained/rinsed

2-14.5 oz. cans of Low Sodium Chicken Broth

1tsp Cumin

1tsp Chili Powder

1tsp Paprika

½ tsp Salt

½ tsp Black Pepper

½ tsp Garlic Powder

1 Medium Diced Green Bell pepper

1 Medium Diced Yellow Onion

1 Medium Diced Jalapeno (optional)

Add all ingredients to slow cooker.  Low setting 5-8 hrs.  Serve with a sprinkle of cheese, dollop of Lite Sour Cream and few pieces of sliced avocado and maybe, for a little heat, top with jalapenos. 

Serves 5 – 1 Cup portions

4 large red bell peppers, cut in half, seeded

2 medium onions, peeled and quartered

5 oz. of cauliflower florets

5 oz. of baby or roughly chopped carrots

1 bulb of garlic (10 cloves)

1 pint of cherry tomatoes

1 sprig of rosemary or 1 tsp of dried

1 tsp of thyme or 1 sprig

2 tbsp of olive oil

14.5 oz. can of vegetable broth

1 Tbsp Paprika and of Oregano

Salt & Pepper

Add vegetables to a broiler pan, top with rosemary & thyme, S&P, drizzle with olive oil. Broil 8-10 minutes. Remove sprigs and add to slower cooker including juices.  Add broth, paprika & oregano. You can add a tsp of the broiled rosemary leaves (crushed) Cook low 6-8 hrs.

At hour 6-8 blend using an immersion blender or upright heat proof blender. Turn to warm.  Serve with a few drops of heavy cream, pinch of red pepper flakes. 

Makes 5 ½-6 cups

(6 cups = 1 pt)

13-16 oz. ground chicken breast – I made my own using 1 chicken breast (add cut up pieces to a high-power blender, low speed until it’s broken down) brown in a skillet, season with salt & pepper.

28oz. can of crushed tomatoes

14.5oz. can of low sodium beef broth

14.5oz. can of diced tomatoes, I used Del Monte Basil, Garlic & Oregano (undrained)

1 tsp of dried oregano

¼ tsp of paprika

½ yellow onion, diced

1 large red bell pepper, diced

1 large green bell pepper, diced

3 bay leaves

Add all but bay leaves to a slow cooker, mix, add bay leaves. Cover and cook 6 hrs. on low or 3 hrs. on high.

Top with 10 grams of fat free mozzarella cheese for no extra points.

(Can add up to 20 grams of ff mozzarella for 0 pts)

Let cool completely before freezing leftovers