Eat Skinny Be Skinny: Stews and Soups
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I don’t care if it’s still 95 degrees out, to me, it’s fall! So to celebrate my favorite season and the chilly weather, boots, chunky sweaters and leaves that come with it, I found some delicious and cozy soups that will keep you warm all Autumn long! And in true Realistic Nutritionist fashion, they are under 300 calories per serving! So enjoy, guilt free, by a roaring fire or after you’ve raked leaves all afternoon! Recipes are courtesy of Cooking Light.
Corn and Bacon Chowder
Photo courtesy of Oxmoor House for Cooking Light
Ingredients
- 2 bacon slices
- 1/2 cup refrigerated prechopped celery, onion, and bell pepper mix
- 2 (16-ounce) packages frozen baby gold and white corn, thawed and divided
- 2 cups 1% low-fat milk [divide]
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3/4 cup (3 ounces) fat-free shredded extra-sharp cheddar cheese
- Freshly ground black pepper
Preparation
- Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble and set aside. Add celery mixture and 1 package corn to drippings in pan; sauté 5 minutes or until vegetables are tender.
- Place remaining 1 package corn and 1 cup milk in a blender, and process until smooth. Add pureed mixture to vegetables in pan; stir in remaining 1 cup milk, salt, black pepper, and cheese.
- Cook over medium heat (do not boil), stirring constantly, until cheese melts. Ladle chowder into bowls. Top each serving evenly with reserved crumbled bacon. Sprinkle with additional black pepper, if desired.
Nutritional Information: 215 calories, 6 grams of fat, 11 grams of protein and 4 grams of fiber
Sausage and Barley Soup
Photo courtesy of Oxmoor House featured in Cooking Light
Ingredients
- Cooking spray
- 6 ounces turkey breakfast sausage
- 2 1/2 cups frozen bell pepper stir-fry (such as Birds Eye)
- 2 cups water
- 1 (14 1/2-ounce) can Italian-style stewed tomatoes, undrained and chopped
- 1/4 cup uncooked quick-cooking barley
- 1 cup coarsely chopped fresh baby spinach
Preparation
- Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add sausage; cook 3 minutes or until browned. Remove from heat.
- While sausage cooks, place stir-fry and 2 cups water in a blender; process until smooth. Add stir-fry puree, tomatoes, and barley to sausage in pan. Bring mixture to a boil over high heat; cover, reduce heat to low, and simmer 10 minutes.
- Stir in spinach; cook 1 minute or until spinach wilts.
Nutritional Information: 145 calories, 4 grams of fat, 10 grams of protein and 2.8 grams of fiber
Wild Rice and Mushroom Soup with Chicken
Photo courtesy of Randy Mayor featured in Cooking Light
Ingredients
- 4 cups fat-free, less-sodium chicken broth, divided
- 1 (2.75-ounce) package quick-cooking wild rice
- 1 tablespoon olive oil
- 1/2 cup prechopped onion
- 1/2 cup chopped red bell pepper
- 1/3 cup matchstick-cut carrots
- 1 teaspoon bottled minced garlic
- 1/2 teaspoon dried thyme
- 1 teaspoon butter
- 2 (4-ounce) packages presliced shiitake mushrooms
- 2 cups shredded cooked chicken breast
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
Preparation
- Bring 1 1/3 cups broth to a boil in a medium saucepan; add rice to pan. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Set aside.
- Heat oil in a Dutch oven over medium-high heat.
- Add onion and next 4 ingredients (through thyme) to pan; sauté 3 minutes, stirring occasionally. Stir in butter and mushrooms; sauté 3 minutes or until lightly browned.
- Add remaining 2 2/3 cups broth, rice, chicken, salt, and pepper to pan; cook 3 minutes or until thoroughly heated, stirring occasionally.
Nutritional Information: 281 calories, 7.5 grams of fat, 29 grams of protein and 4 grams of fiber.
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