SAVORY SOUTHWESTERN SOUP-SOUTH BEACH FRIENDLY!
This recipe was inspired by Progresso's Southwest Chicken Soup which my husband loves. We wanted a version that was easy to make, economical and still heart healthy. You can easily adapt this recipe to your own tastes, if you're not on a low sodium, low fat diet (like we are) try it with chicken thighs for added flavor! The healthy version uses no salt beans, tomatoes, & chicken broth, chicken breasts and low sodium salt. You can also easily make this recipe in a crockpot. To make it "South Beach Diet" friendly just omit the corn and rice for phase 1. Manja guilt free!
Provided by Moogliwoogli
Categories Mexican
Time 40m
Yield 10-12 serving(s)
Number Of Ingredients 16
Steps:
- Chop the chicken breasts into 1/2 in cubes and sprinkle with the dry spices and mix well to coat.
- In a large, heavy bottomed soup pot, brown the coated chicken in hot oil 3-5 minutes, stirring often. Add the onion and garlic and mix well. Cook an additional 3-5 minutes until chicken is cooked through.
- Add the can of tomatoes and stir. Then add the jar of salsa and stir again. When this mixture begins to boil add the containers of chicken broth. Stir and bring to a boil.
- Add the beans, frozen corn and green beans. Note: may need to break the beans so they are bite sized (about 1/2 inch each).
- Bring to a boil again and reduce heat to simmer. Cook an additional 10-15 minutes until the beans and corn are tender.
- If rice is desired, cook separately according to package directions and add 1/4 cup to each bowl when serving.
- Garnish with chopped cilantro.
- Note: Omit corn and rice if you're on the South Beach Diet and increase beans to 2 cans. Also consider adding jicama for fiber and a lovely crunchy texture.
Nutrition Facts : Calories 222.5, Fat 6.5, SaturatedFat 1.5, Cholesterol 29.1, Sodium 1498.5, Carbohydrate 27.3, Fiber 5.8, Sugar 3.3, Protein 16.5
SAVORY SWEET POTATO SOUP
A rich, creamy, savory sweet potato soup with a little hint of spice and sweetness!
Provided by Megan Merissa Rose
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes Sweet Potato Soup Recipes
Time 50m
Yield 2
Number Of Ingredients 11
Steps:
- Place sweet potato into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until barely tender, 15 to 20 minutes. Drain. Let cool until safe to handle. Cut into medium pieces.
- Melt butter in a skillet over medium heat. Add onion and garlic. Cook and stir until onion is translucent and slightly browned, about 5 minutes. Pour in chicken stock and bring to a boil. Add the sweet potato, cumin, ginger, black pepper, brown sugar, cinnamon, and red pepper flakes. Cook until flavors come together and sweet potato is soft, about 10 minutes.
- Puree soup with an immersion blender until smooth.
Nutrition Facts : Calories 175.3 calories, Carbohydrate 35.8 g, Cholesterol 5.7 mg, Fat 2.8 g, Fiber 5.7 g, Protein 3.4 g, SaturatedFat 1.5 g, Sodium 439.7 mg, Sugar 8.6 g
SOUTHWEST CHICKEN SOUP
Make and share this Southwest Chicken Soup recipe from Food.com.
Provided by chef 1026044
Categories Poultry
Time 25m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Heat oil to medium in large soup pot.
- Brown meat, onion, garlic and spices.
- Add all canned ingredients and bring to low boil.
- Reduce heat and simmer 15 minutes.
- Bake Tortillas at 450 degrees on baking sheet for 5 minutes - watch carefully so as not to burn.
- Place a pile of chips in soup bowl. Ladle in soup, top with sour cream and cheese.
SPICY BEEF AND BARLEY SOUP (SOUTH BEACH FRIENDLY) (CROCK POT)
Inspired by Cooking Light, very hearty yet healthy! Comfort food at it's best and wonderful to come home to on a cold winter's night! We love the strong flavors of the red pepper, garlic and oregano but it can easily be adapted to your own tastes. Suitable for phase 2 of the South Beach Diet. Enjoy!
Provided by Moogliwoogli
Categories Grains
Time 6h15m
Yield 8-10 serving(s)
Number Of Ingredients 14
Steps:
- Season the stewing beef with half of the oregano, crushed red pepper and salt. Sear each side in a very hot non stick frying pan (no oil) until nicely browned (on high heat).
- When liquid begins to emerge from beef add the onion and mix well. Cook 5 minutes more until onion begins to soften. Add half the garlic and mix well. Cook an additional 3-5 minutes, stirring occasionally.
- Add the tomatoes, celery & bay leaf, stir to mix well. Pour this mixture into a crockpot or heavy bottomed stock pot.
- Add the barley and stir.
- Add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.
- Stir well and cook in a crockpot on high heat 6-8 hours, or simmer on stove top, 1 1/2-2 hours, stirring occasionally.
- Check for seasonings and adjust as needed.
- Serve with a hearty grain bread toasted with low fat cheese.
Nutrition Facts : Calories 305.9, Fat 11.5, SaturatedFat 4.3, Cholesterol 49.3, Sodium 785.2, Carbohydrate 23.9, Fiber 5.8, Sugar 4.3, Protein 26.6
SOUTHWESTERN SOUP
A Southwestern kick adds zip and zest to this tomato basil-based soup. With corn, salsa and beans, this recipe is guaranteed to spice up a cool fall night. Jean Ecos, Hartland, Wisconsin
Provided by Taste of Home
Categories Lunch
Time 20m
Yield 12 servings (4 quarts).
Number Of Ingredients 11
Steps:
- In a Dutch oven, combine the first nine ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through. , Sprinkle individual servings with cheese. Serve with tortilla chips if desired.
Nutrition Facts : Calories 194 calories, Fat 6g fat (4g saturated fat), Cholesterol 22mg cholesterol, Sodium 1039mg sodium, Carbohydrate 25g carbohydrate (5g sugars, Fiber 5g fiber), Protein 11g protein.
LOW CARB ZUCCHINI LASAGNA (SOUTH BEACH FRIENDLY)
I was craving lasagna, which is a low carb no-no, and came up with this tasty variation on a family recipe. Hope you enjoy it!
Provided by njeana25
Categories One Dish Meal
Time 1h20m
Yield 12 serving(s)
Number Of Ingredients 10
Steps:
- Brown and drain ground beef. Chop spinach fine, grate 1/2 of 1 zucchini, mince garlic clove and add all three to beef. Add one jar spagehetti sauce and cook untill veggies are done. Add second jar and then turn off heat. Slice remaining zucchini lengthwise into 1/4 inch slices. Combine ricotta cheese, egg and parsley in a seperate bowl, set aside.
- Preheat oven to 400 degrees. Pour about 2 cups of the sauce you have just prepared into the bottom of a 9x13 pan (I prefer a glass pan).
- Layer 1/2 of the zucchini slices over sauce;.
- Spread 1/2 of the ricotta mixture on zucchini slices;.
- Sprinkle 1/2 of the mozzarella and parmesean cheeses over ricotta;.
- Spread 2 cups sauce over this.
- Repeat steps 3 - 6 using remaining ingredients.
- Cover with foil and place on foil lined cookie sheet to catch any drips.
- Bake 1 hour at 400 degrees. Can remove foil and cook an additional 10 minutes, if desired.
SOUTHWEST CHICKEN SOUP
This is a recipe I adapted from a Betty Crocker recipe. You can cut back on the Cajun seasoning if desired or for the more adventuresome add some fresh chiles to taste near the end of cooking time.
Provided by Kate in Ontario
Categories Lunch/Snacks
Time 7h20m
Yield 6-8 serving(s)
Number Of Ingredients 10
Steps:
- Mix all ingredients together.
- Place in crock pot and cook covered on low for 7-8 hours.
- Ladle in bowls and add garnish if desired.
Nutrition Facts : Calories 291.1, Fat 2.4, SaturatedFat 0.5, Cholesterol 43.9, Sodium 360.9, Carbohydrate 44.1, Fiber 9.4, Sugar 8.6, Protein 27.1
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