Notes:
Two things always seem to top dieters’ “No” lists that really don’t have to: creamy soups, and cheese. Using frozen vegetable side dishes available at the store and readily available leftovers, however, means you can have creamy, cheesy soup guilt-free! It’s healthy, filling, satisfies that need for cheese, and at only 104 calories per cup, you could have seconds and still not go off track.

Servings: 5

Ingredients:
1 1/2cup unsweetened almond milk
1/2 cup cooked wild rice -60
3 tbsp corn starch -30
1 4oz boneless, skinless chicken thigh cut to tiny pieces -180
1 pack Green Giant Broccoli and Cheddar (the small 2 serving pack) -120
1oz diced carrots -10
1/2 small whie onion -15
2 tbsp olive oil -10

Directions:
Cook the cheddar and broccoli in the microwave for about 4 1/2 minutes so the cheese doesn't burn. Meanwhile, in a medium pot, cook chopped onions, carrots and chicken on medium heat, stirring constantly to cook evenly. Since the chicken is cut small, it should only take 5-6 minutes. When the chicken is done and the onions are soft, add the wild rice, the broccoli and cheese from the packet, 1 cup of the almond milk, and about 3 1/2 cups of water. Bring the heat to medium high and stir regularly to mix everything well. Add salt, white pepper, garlic, celery salt and a little marjoram. Let this cook about 4 minutes until the liquid is consistent, even though it will seem watery. Mix the cornstarch with the remaining half cup of cold almond milk and blend with a fork until liquid is smooth. Turn the heat down to medium low and stir in the cornstarch mixture, stirring the pot constantly to blend as it thickens. Allow to simmer for 2-5 minutes until soup is creamy.

The whole pot is 520 calories, and makes about 5 1cup servings. Enjoy!

Submitted by:
Sannie

Notes:
When dieting, creamy soups are usually a no-no, but in this case, at less than 150 calories per cup, you have all the more reason to say YES! Hot, thick and creamy, packed with chicken and veggies, this is the perfect soup for chilly days and how to get rid of leftovers without making another stir fry.

Servings: 4.5

Ingredients:
1/4 cup cooked wild rice - 45 calories
1 package Lightly Sauced Garden Medly veggies from Green Giant - 120 calories
4oz leftover cooked chicken - 220 calories
1/2 small yellow onion, sliced thin - 15 calories
1 cup unsweetened Almond milk - 40 calories
1/2 cup flour - 200 calories

Directions:
In the microwave, cook the garden veggies according to the package instructions. Shred your leftover chicken (I had half a leftover cornish hen here) and put them in a medium pot along with your rice, sliced onion and steamed veggies when they're done. Add 1cup almond milk and enough water to cover, about 3 cups or so. Set the heat to medium and let the onions cook slowly. Add sea salt, pepper, minced garlic, savory, marjoram and any other herbs you would usually dress your chicken with. Stir occasionally until it all begins to head, and then raise temperature to medium-high and bring to a boil. Boil for 5-10 minutes. Meanwhile, in a mixing cup, mix the flour with cold water using a fork or whisk until smooth; don't sprinkle the flour into the boiling water or they'll become globs. Once smooth, lower the heat back to medium and add the flour mix, stirring constantly. Leave it at medium for 2-3 minutes, and then drop to medium low to allow to simmer and thicken.

Serve hot and enjoy 142 tasty calories per cup!

Submitted by:
Sannie

Notes:
As we know buttermilk is very good for stomach and helps in digestion and this berry buttermilk soup is very good on your stomach and is very light as well.

Servings: 2

Ingredients:
250gms blueberries

1 1/2 cups water

80gms sugar

1/2 teaspoon orange zest - finely shredded

2 tablespoons orange juice

300ml buttermilk

Directions:
In a large saucepan mix berries, water, sugar, orange peel, and juice. Mix well.

Allow it to boil.

Simmer it and let it cook for 20-25 minutes.

Turn off the gas and let it cool.

Blend this mixture until smooth paste and later add buttermilk.

Let it chill well.

You can serve it with this slice of orange or strawberry.

Submitted by:
amanda

Notes:
Apples make a thick, delicious soup. If you like, add apple pie seasonings, like a little cinnamon and nutmeg.

Servings: 3

Ingredients:
1 lb. apples

8 oz. white bread (crumbled)

½ cup granulated sugar

1 lemon rind strip

1 cup cooked rice

½ cup sour cream

Directions:
Wash, peel, core, and slice the apples. Place in a saucepan with the white bread and lemon rind. Add 4 cups hot water and turn the heat to medium high. Bring to a boil. Cover and simmer until the apples are soft.

Strain. Press the apple mixture through a sieve. Place the resulting puree into a clean saucepan and add the sugar. Add enough of the cooking liquid to make the mixture the consistency of thick soup. Bring to a boil.

Serve each bowl with 1 tablespoon of rice and some sour cream.

Submitted by:
alice

Notes:
a rich thick fish stew

Servings: 8 servings

Ingredients:
1 lbs of shrimps cleaned and devined
1 lbs of fish (talapia, flounder, snapper)
1 lbs clams
1 lbs oysters
1 lbs scallops
1 lbs mussels
1 onion chopped
1 green pepper chopped
5 cloves of garlic chopped
4 potatoes cut in cubes( i have used sweet potatoes also)
1 can crushed tomatoes
1 teaspoon of fennel seeds
1 pinch of saffron
juice of one lemon
1/2 cup of dry wine

Directions:
place the water on stock pot…set it to boil and add everything but the seafood when it comes to a boil add all the seafood but hold on to the shrimps…stir it a few times after the shellfish begins to open then add the shrimps…cook for an additional 10 minutes and then serve with a side of crusty bread….i been using whole wheat baggette since i changed the way i eat…enjoy

Submitted by:
VIV

Notes:
Great soup that is good for many meals

Servings: don't know

Ingredients:
3 potatoes, peeled & cut into bite size pieces
1 large onion (or minced onion from McCormick)
1 Carrot, chopped
1 stalk Celery, chopped
1 tablespoon parsley
5 cups water
4 chicken bouillon cubes
1 tablespoon salt
pepper to taste

Directions:
Cook on low 10-12 hours or on high 3-4 hours. During the last hour of cooking add 1 1/2 cups milk. TIP: if you own a blender, it works well to chop all vegetables in it.

Submitted by:
Sarah

Notes:

This fresh first-course cucumber soup features the addition of avocado, which lends the soup a creamy touch as well as gorgeous color.

Servings: 6

Ingredients:
Ingredients
11 large cucumbers (about 8 pounds), divided
1/4 cup honey, divided
1/4 cup rice wine vinegar
1 ripe avocado, peeled and seeded
2 teaspoons chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cracked black pepper (optional)
Dill sprigs (optional)

Directions:
Preparation
Cut 5 cucumbers into 3-inch chunks. Place half of cucumber chunks and 2 tablespoons honey in a blender or food processor; process until smooth. Pour pureed cucumber mixture through a cheesecloth-lined sieve into a bowl. Repeat procedure with the remaining chunks. Cover and chill at least 8 hours.

Peel, seed, and thinly slice remaining 6 cucumbers; place slices in a bowl. Add vinegar and remaining 2 tablespoons honey; toss well to coat. Cover and chill 8 hours or overnight.

Working with pureed cucumber mixture in sieve, press mixture lightly with a wooden spoon or rubber spatula to squeeze out juice; discard solids.

Place half of marinated cucumber slices, avocado, and 1 3/4 cups cucumber juice in a blender or food processor; process until smooth. Pour cucumber mixture into a bowl. Repeat procedure with remaining cucumber slices and 1 3/4 cups cucumber juice; reserve any remaining juice for another use. Stir in chopped dill, salt, and pepper. Place 1 1/2 cups soup into each of 6 bowls. Garnish with cracked black pepper and dill sprigs, if desired.

Submitted by:
ANNIE

Notes:
You want something low-fat low-calorie that will stick to your ribs and leave you full for hours? Try a small bowl of my hearty chili!!!

Servings: 6-8

Ingredients:
4 large Italian sausages (lean) - chopped into bite-size pieces
2 cans of pureed tomatoes
1 can tomato paste
2 chopped green peppers
1 chopped red pepper
1 celery stalk chopped
1 cup chopped carrot
1 can sodium-free corn
1 can black beans
Garlic to taste
Chili seasoning to taste

Directions:
Slightly Brown sausage and onion in 1 tsp olive oil or healthy oil of your choice
Add canned tomatoes, chopped green & red peppers, carrots, celery, chilli seasoning and garlic and simmer until vegetables are tender (about 10 minutes)
Add tomato paste, corn and black beans and simmer 5 minutes longer.

Submitted by:
Julie

Notes:
A delicious slow cooked meal that is heallthy and  everyone will enjoy It is filling also so you won’t feel peckish later. Full of beans and veggies its just the best. Can be altered to add more or less veggies  or different ones according to your taste, its just so versitile

Servings: Aprx 15

Ingredients:
6 or so chicken thighs.
1ltr of chicken stock.
3 potatos (washed but not peeled)
Quater of a medium pumkin
1 can of mixed beans ( kidney beans, lima beans, navy beans ect)
1 Can of chickpeas. (1 cup of soaked chick peas)
1 cup of peas
5 mushrooms
1 carrot
1 onion
4 gloves of garlic or 4-5 tea spoons of crushed garlic.
3 bay leaves
A sprinkle of:
Basil
Thyme
Fennel
Salt
Pepper
Corriander
Rose Mary
Pappika
Whole grain mustard seeds (3 tea spoons)
If you like spicy food you can add chilli powder or fresh chillies or even curry powder.

Directions:
1. cut the chicken into cubes about 2cm (one inch) thick.
2. cook the chicken in a non stick pan without oil.
3. while the chicken is cooking cut up the veggies into about the same thickness as the chicken. leaving the skin on the potato, carrort, mushroom. (but make sure they are washed)
4. cut the garlic cloves about 8 times.
5. cut the onion in half then cut the halves into slivers about 1cm.
6. put the stock into the slow cooker and set it to high.
7. add the veggies and garlic to the stock.
8. add chicken to the slow cooker
9. add the herbs to your liking
10. Leave for about 6 hours.
11. Add chick peas, peas, beans
12. leave for another hour.
13 serve and enjoy

Submitted by:
Claire

Notes:
A low point/calorie soup to warm and fill you up when hungry!!

Servings: 4

Ingredients:
• 1 tbsp vegetable oil
• 1 onion , finely chopped
• 1 tsp ground coriander
• 450g carrots , peeled and chopped
• 1.2l vegetable or chicken stock
• handful coriander (about ½ a supermarket packet)

Directions:
Heat the oil in a large pan on a med-high heat, add the onion, then fry for 5 mins until softened(not black though). Stir in the ground coriander, then cook for 1 min. Add the carrots and stock, bring to the boil, then reduce the heat. Cover and cook for 20 mins or until the carrots are tender.

Tip into food processor with the coriander. then blitz until smooth (you may need to do this in two batches). Return to pan, taste, season if necessary, then reheat to serve or fridge it and then heat when required, use within 4 days though.

Submitted by:
Bob