Notes:
This was a poofta that went right.  Thought I would share the recipe.  A rough guess on the calorie is 800 for the entire pot.  Or about 100 calories a bowl. 

Servings: 6 -8

Ingredients:
1 cup dried lentils cooked according to directions and drained
1 cup brown rice cook according to directions
1 can of chicken broth
1 can dices tomatoes with juice
1 cup frozen carrots
1 cup frozen cauliflower
salt, pepper, garlic powder, parsley to taste
3 -4 cups water

Directions:
Combine all ingredients and simmer for 20 minutes. Add as much or as little water to suit your preference. I like stoups so I made it on the think side.

Submitted by:
Jessie

Notes:
HEALTHY TASTEY SOUP EASY TO MAKE DOESNT TAKE ANY REAL WORK YOU PRPBABLY HAVE ALL THE INGREDEANTS IN YOUR CABNET.

Servings: 10

Ingredients:
CABBAGE,SMALL ONION, STEWED TOMATOES, GROUND TURKEY, ALITTLE RED PEPPER FLAKES OR MORE IF YOU LIKE IT MORE SPICY, AND I BOX OF CHICKEN STOCK ADD WATER IF YOU LIKE, DONT FORGET SALT AND PEPPER.

Directions:
PUT IN A BIG POT ONE HEAD OF CABBAGE,CUT UP,W/1BOX OF CHICKEN STOCK OR WATER, COVER LET COOK TIL IT BEGINS TO GETSOFT, THEN ADD 1 SMALL DICED ONION, THEN I ADD 1 LARGE CAN OF STEWED TOMAOES,OR WHOLE TOMAOTES, THEN I TAKE MY GROUND TURKEY AND COOK ON STOVE TILL DONE AND ADD TO POT, THEN I ADD MY SALT AND PEPPER AND ADD ALITTLE CRUSHED RED PEPPER FLAKES, STIR AND COVER COOK ON MED LOW HEAT FOR ABOUT 2 HOURS LONGER IF YOU HAVE THE TIME, HUSBAND HATES CABBAGE LOVED THIS ATE 2 BIGG BOWLS.. EJOY ITS FAST AND EASY I PROMISE!!!

Submitted by:
Dr Marc

Notes:
Detox low fat soup

Servings: 2 cups

Ingredients:
1 stalk of celery, 6 green peppers 2 large yellow onions 1 head of cabbage, 2 cans of crushed tomatoes or chunk. V8 juice is optional

Directions:
Cut up veggies, boil for 10 mins in water, and then simmer on a low flame until veggies are tender.

Eat at least once a day, or as much as you want. You can also eat fruits, veggies and soup for the first 3 days to detox. Eat bananas 4th day to get potassium. then have some protein.

Submitted by:
Ramona

Notes:
A delicious, low calorie, good for your heart soup!

144 calories per one cup serving!

Servings: 14

Ingredients:
1 pound ground chuck
2 cups V8 juice (low sodium)
2 (16-ounce) packages frozen veggies
2 (14.25-ounce) cans beef broth (no salt added)
2 (14 1/2-ounce) cans diced tomatoes (no salt added)
1/2 cup uncooked alphabet-shaped pasta (I used a fun shape but you can use whatever you have on hand, preferably small such as elbows, macaroni, or wheels.)
dash of salt, pepper, and Italian seasoning

Directions:
Brown chuck in a pot. Drain meat and towel off excess fat as well as wiping down the pot. Return meat and add the V8 and next three ingredients. Bring to a boil, cover, and simmer for 10 minutes. Add in pasta and remaining ingredients, bring to a boil again, cover, and simmer for another 10 minutes or until pasta is cooked to your liking. Enjoy with a slice of garlic bread!

Submitted by:
Chelley Bones

Notes:
Great soup  tastes just like in the restaurant.

Servings: 4

Ingredients:
Soup
4 cups of chicken broth
1 TBSP soy sauce
1/2 pound Bok Choy Chopped
4 scallions cut into 1/2inch pieces

Wontons
1/4 pound ground skinless chicken breast
2 scallions chopped
1 tsp minced ginger
1 tsp soy sauce
1 tsp cornstarch
1/4 tsp asian sesame oil
ground pepper
16 wonton wrappers

Directions:
To make wontons, mix together the chicken, scallions, ginger, soy sauce, oil and pepper set aside.
PLace wonton wrappers on a work surface and fill with one teaspoon or chicken mix.
Wet edges and press to make wonton.

Soup
In a large pot put all ingredients except wontons, bok choy and scallion. Bring to a boil. Reduce heat to medium low add wontons and bok choy. Simmer stirring once in a while until wontons are cooked about 10 minutes . Sprinkle with scallions and serve.

Submitted by:
Rachelle

Notes:
a chile made with turkey

Servings: 10

Ingredients:
1 lbs ground turkey
1 bag 16 oz red kidney bean
1 onion
1 green pepper
1 small bag of baby carrots
1 pack of chile mix

Directions:
cook the turkey then drain the little bit of grease that it might have, put the ground turkey in a slow cooker and all all the rest of the ingredients, yes i know that carrots do not go in chile but it makes it a bit more thick….add 8 cups of water and let it cook for 10 hours on high….
i did mine over night and when i added all the calories from everything i put in the entire pot had 1680, but i got 10, 3 cup servings so i figured that is about 170 calories per 3 cups.

Submitted by:
Dr Marc

Notes:
This is a uber tasty soup! It kinda takes some chopping and preparing but nothing to bad. It’s a meal or a snack and keeps you full for hours!

Servings: 4

Ingredients:
1 lb ground beef or turkey. I used turkey
16 oz purified water
16 oz Muir Glen Tomato Puree
1/2 onion, chopped
1 cup spinach
1 cup green beans, not canned
2 garlic cloves
1/2 medium green pepper
1/2 medium red pepper
1 celery stalk, chopped
1 bay leaf
1 tablespoon frsh parsley, chopped

Directions:
Brown the meat over medium heat until it is no longer pink. Drain fat. Place the browned meat with all other ingredients in a large pot. Cook over medium-low heat for about 1 hour. Remove bay leaf and serve hot.

Submitted by:
Christina

Notes:
Chicken Noodle soup low in calories!

Servings: 4

Ingredients:
1tbsp olive oil
1/2 corgette, finely sliced
2 onions, finely chopped
600ml chicken stock
200g chicken fillets
black pepper
80g noodles
1/2 lemon, juice and rind
1/2 bunch fresh parsley

Directions:
Heat the olive oil in a pan, saute the courgette with the onions for 5-6 mins, until the onions are slightly golden.

In a large saucepan, bring the stock and chicken pieces to boil, then season to taste and simmer for 10mins.

Add the noodles, bring back to boil and cook for 8mins.

Add the onions and courgette, then add the lemon juice to taste, sprinkle the parsley and lemon rind.

Submitted by:
Becka

Notes:
A recipe from the Company’s Coming Heart-Healthy Cooking, page 74

Servings: 12

Ingredients:
Meatballs:

Grated light Cheese 2 tblsp
Fine dry bread crumbs 1/4 cup
Milk 2 tblsp
Gralic cloves, minced 1 to 2
Parsley chopped 2 tblsp
Pepper 1/8 tsp
Extra lean ground beef - 170 g (6 oz)
Lean ground pork - 170 g (6 oz)

Soup:
Reduced sodium beef stock - 8 cups
Diced tomatoes, reduced salt - 2 cups
Grated carrot - 1/2 cup
Dried sweet basil or oregano - 1/2 tsp
tiny pasta or spagetti broken up - 1 cup
fresh spinach leaves chopped - 2 and 1/2 cups or 10 oz (300 g) frozen

Directions:
Meatballs: Combine first 6 ingerdients in a medium bowl. Add beef and pork. Mix well. Shape into tiny meatballs, about 1 tsp each. Makes 64 meatballs.

Soup: Combine stock, tomatoes, basil and carrots. Bring to boil. Reduce heat to maintain gentle boil.

Add meatballs and pasta. Cover. Simmer about 5 minutes untill the meatballs are no longer pink in the centre and pasta is al-dente.

Add spinach, stir. Simmer uncovered for ~3 minutes until spinach is wilted and pasta is tender.
makes 12 cups (1 cup is a serving size)

Per 1 cup: 143 calories, 4.5 g total fat (1.5 mono, 0.6 poly, 1.4 saturated), 15 mg cholesterol, 16 g carbohydrate, 2 g fibre, 11 g protein, 147 mg sodium.

Submitted by:
Leida

Notes:
This is a very flavorful soup. I use organic ingredients whenever possible, for a healthier soup. You can also control the salt by using low sodium or unsalted ingredients.

Servings: 8-12

Ingredients:
1 tbsp butter
1/4 lb diced smoked bacon
1 cup diced onion
1 cup diced red pepper
salt and cracked black pepper
1 1/2 tbsp minced garlic
2 tbsp flour
4 cups low sodium chicken broth
4 cups peeled and diced potatoes
2 cups shredded carrots
1 16 0z bag frozen corn
1 cup half and half
1/4 tsp dried thyme
pinch of cayenne pepper

Directions:
Melt butter in a large pot. Add the bacon and cook untill crisp. remove bacon and drain on a paper towel.
Pour off fat, leaving 1/4 cup in the pot. Saute onions and peppers with salt and pepper, till tender then add the garlic and saute for 1 more minute.
Stir in the flour and then add the broth and potatoes, thyme and cayenne. Add more salt and pepper to taste.
Cover and bring to a boil, then lower and simmer till potatoes are tender. Add the carrots and corn. Cover and simmer for about 5 more minutes, enough to heat the corn and carrots.
Stir in the half and half and the bacon. Add a sprinkle of freshly chopped Parsley if desired. Enjoy!

Submitted by:
Kelly