Notes:
lazy beef stew

Servings: 12-24

Ingredients:
1.5 lbs. of thin sliced DELI roast beef, divided into 12 -2 oz. portions,
3- 32 oz. cartons of beef broth ( try reduced sodium if you like )

( substitute tofu . and vegetable broth if you wish to make this a vegetarian dish )

8 oz. rice noodles , broken ( they can be difficult to break,you can leave them unbroken but they will be really long like spaghetti )
3/4 oz. FRESH basil, roughly chopped
6 oz. baby spinach,
sliced spring onions,
6 lemons -cut in half,
optional : chili garlic sauce ( asian foods isle )

( perfect for lazy chefs like ME )
8 oz. soup mixture + 2 oz. thin sliced deli roast beef : calories 245,fat 5.5, cholesterol 13, sodium 925, carbohydrate 24, fiber .75, protien 22.5 ( up to 1 tbsp. chili garlic sauce, add 15 calories ) ( up to 2 tbsp. spring onions, add 4 calories ) ( add juice from up to 1/2 lemon, add (?)calories )

Servings: 12-24

Directions:

Directions:
place noodles in a large bowl
boil some water and pour it over the noodles and let
them soften while you wash & slice the basil, onions and limes

empty cartons of beef broth into large stew pot
bring to boil

add pre-softened noodles
add spinach
add basil
( for individual serving )

place 2 oz. hand-torn deli-sliced roast beef into bottom of bowl
pour 8 oz of broth and noodle mixture over the top of the meat
optional: top with 2 tbsp. spring onions
optional: sprinkle with 1/2 lemon juice to taste
optional: garlic chili sauce—start with 1/4 tbsp garlic chili sauce and keep adding it according to taste
( be sparing with that stuff, it's really concentrated)

enjoy !

Submitted by:
Sniper Kitty

Notes:
This raw, vegan soup has a very savory, earthy feel. It’s very good for you, too.

Servings: 1

Ingredients:
3 raw mushrooms (rinsed)

as many walnuts as desired

a small piece of ginger root

1/2 C of water
Optional: A sprinkle of thyme and table salt

Directions:
Thoroughly blend in a food processor

Submitted by:
steph

Notes:
Chili-like soup. Quick & easy.

Servings: 6-8

Ingredients:
1 lb. ground turkey or beef (7% or less)
1 small onion chopped
1 can pinto beans
1 can chili (mild or hot)
1 can black beans
1 can corn
1 pkg. taco seasoning (dry mix)
1 pkg. Hidden Valley Ranch Dressing (dry mix)
1 can chopped tomatoes w/ onions
1 can chopped tomatoes w/ chili peppers

Directions:
Brown ground meat and onion.
In large pan add remaining ingredients; dump full cans-don’t drain liquid.
Add browned meat with onion.
Stir and heat.

1 cup = 2 points

Serving ideas:
Good with Baked Scoops.
Sprinkle with a little shredded cheese.
My kids like it with the above and sour cream.

This is really a quick meal to put together. And you get an arm workout opening all those cans!
I normally double the recipe to make a large pot. We get a couple meals out of it.

Submitted by:
Debbi

Notes:
South Beach Diet

Servings: 4

Ingredients:
1/2 lb hot Italian sausage
1 small onion, diced
14 ounces chicken broth
15 ounces Italian-style diced tomatoes
15 ounces cannellini beans, drained
1/2 teaspoon oregano
salt
crushed red pepper flakes, to taste (I use a lot)
1 teaspoon garlic, crushed

Directions:
1Saute sausage, onion, and garlic in large pot. Drain fat.
2Add remaining ingredients and heat through.
3Sometimes I add a very small amount of tiny uncooked pasta to thicken.
4Serve with toasty crunchy french bread to get every last drop.

Submitted by:
Susan

Notes:
South Beach Diet

Servings: 6

Ingredients:
1/2 lb extra lean ground beef
1/4 cup chopped onion
1 1/2 cups water
1 (16 ounce) can diced tomatoes with juice
1 (15 ounce) can kidney beans, with liquid
1 (8 ounce) can tomato sauce
2 tablespoons taco seasoning
2% cheddar cheese, shredded (optional)
plain yogurt (optional)
avocado, slices (optional)

Directions:
1Cook ground beef and onion in medium saucepan over medium heat until meat is browned and onion is tender. Drain.
2Mix in water, tomatoes, kidney beans, tomato sauce and taco seasoning. Bring to a boil.
3Cover, reduce heat, and simmer for 30 minutes.
4Serve topped with cheese, yogurt and avocado slices if desired

Submitted by:
Susan

Notes:
Vegetable soup from Weight Watchers (0 points). Also good with additions of chicken, corn, rice, etc.

Servings: 4 1-cup ser

Ingredients:
2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (chicken, beef or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 Tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini

Directions:
In a large saucepan sprayed with nonstick spray, saute the carrot, onion, and garlic over low heat for 5 minutes or unitl soft.
Add broth, cabbage, beans, tomato paste, basil, oregano, and salt. Bring to a boil, reduce heat,cover and simmer til beans are tender (about 15 min.).
Add the zucchini and continue to simmer another 5 min. or so.

This is a 0 point soup per serving.
I like to add leftover chicken and a little bit of corn to mine or sometimes brown rice-yum! If your counting points make sure to include any additions that may change point value.

Submitted by:
Debbi

Notes:
Nicer than it sounds…..! And so filling

Servings: 4

Ingredients:
1 large onion
3-4 cloves garlic (depending on your taste)
"1cal" oil spray
2 tins tomatoes
3 vegtable stock cubes to make up 1 pint vegtable stock
Hand-full of spinach
A few leafs of fresh basil
2 small salmon fillets
150gr king prawns
1 portion of noodles
Pepper to taste

Directions:
In a pot, fry your onions and garlic with about 3 or 4 sprays of low cal oil for about 4 min.

While this is happening, broil your salmon fillets and prawns for about 5 min, or until the skin comes easily off the salmon

To your onions and garlic, add 2 tins tomatoes and 1pt vegtable stock.

Bring to the boil and then add the salmon (flaked) and prawns.

Simmer for 5 minutes

Add the basil (chopped) and spinach and noodles

Simmer for a further 5 min

No need to serve with anything other than a bowl, spoon and a large appetite! This soup is very filling!

Submitted by:
Little Flower

Notes:
Like most of my recipes, I shoot for low fat, low(ish) sodium, and easy to cook recipes. this soup takes about 30 minutes to make start to finish, If I don’t have these exact ingredients, I substitute or leave them out… no big deal.

Servings: 3

Ingredients:
See Instructions Section

Directions:
Ingredients
8 oz. Fresh or frozen white fish fillets (cod, flounder, catfish, whatever) deboned, deskinned and cut into 1 inch pieces.

1 tomato or 1 sm. can of diced tomatoes.

1/2 Bell pepper, 1 jalapeno partially seeded, 1 small onion, 1 clove garlic, 1 stalk of celery, 2C of fresh spinach or other dark green leaf, and fresh ginger (maybe 1 Tbspn. minced)

2C of Chicken or Fish Stock (homemade or low sodium)

Black Pepper, Chili Powder (I use Habanero powder), Sriracha or Hot Sauce

1C Fresh Cilantro

————————————————-
Instructions:

Saute the veggies (except the tomato) in 1T of olive oil or Pam. I stop short of translucent.

Add the tomato and broth and heat to a moderate simmer. Season the soup to taste now. i use about 1/8 ts each Black Pepper and Habanero Pepper Powder, no salt.

Let it simmer for 2-3 minutes til everything is tender.

Add the Spinach and Cilantro and cook down another 1-2 minutes.

Add the fish and just cook it through, maybe another 2-3 minutes.

Remove from heat and serve. I like to toss in a few fresh bean sprouts and a dash of Sriracha sauce (asian markets sell it).

Sidenote: If I need more substance, like a starch, I add 1/2C of 1/2 inch dice sweet potato.

Submitted by:
Don

Notes:
I got this off the back of a tuna packet. It is so delicious. Even my kids love it

We substitute the full fat versions for low fat. You can probably use no fat but I am not certain the taste would be very good.

Servings: 2

Ingredients:
1 packet of Hickory smoked tuna
1/8 cup roasted red bell pepper
1/2 cup cheddar cheese, reduced fat
1 1/2 oz. low fat cream cheese, softened
3 chopped green onions
4 small tortillas

Directions:
Dump the tuna packet into a medium bowl..using a fork to separate it thoroughly. Add your chopped green onions, roasted peppers and both cheeses. Mix well

Spread an even amount on 2 tortillas making sure the mixture is at the edges. Top each with another tortilla. Lightly spray a non fat cooking spray into a skillet and lightly brown both sides of the quesadilla.

Submitted by:
Tiffany

Notes:
I DONT KNOW THE PREP TIMES ON MY RECIPE’S MY FRIENDS ARE HELPING ME EAT BETTEER AND IVE NOT MADE THEM YET

Option: cook a ham bone or pieces of ham in the soup. remove bone and serve with meat in soup.

NUTRITIONAL FACTS per serving:
230 calories
6 g total fat
1 g sat. fat
1.5 g trans fat
0 mg cholesterol
450 mg sodium
32 g carb’s
13 g fiber
6 g sugar
12 g protein
10% value of daily iron

Servings: 6

Ingredients:
1 large onion
3 tbs margarine
1 1/2 cup dry split peas
6 cups water
1 tsp salt

Directions:
1. chop onion. cook in margarine in a large sauce pan until tender
2. wash and drain split peas
3. add water, peas and salt to onion. bring to boiling.
4. lower heat to simmer and cover pan with lid. simmer about 2 hours until thickened. add hot water as needed during cooking.

serving size 3/4 cup

Submitted by:
brandi