Meatless Chili

(everyone that has had it says they don't even miss the meat!)
1 cup chopped onion
1 cup chopped celery
1 cup chopped green pepper
1 clove garlic (or more) chopped
1 1/2 cups chopped zuchinni
1 (14oz.)can low-sodium stewed tomatoes
1 (14oz.)can tomato sauce
1 pkg. chili seasoning
2 cans kidney beans or chili beans

Cover the bottom of a large saucepan with 3-4 tbs.of water. Add the chopped onion, celery, gr. pepper and garlic. Saute' until wilted, 3-4 mins.
Add the zucchini and cook until tender, 5-10 mins.

Add the tomatoes, juice and all, the tomato sauce, chili seasoning and beans. Simmer for about 1 hour. (I like to put mine in a crock pot at this point) 

LOW FAT CHILI

One of the easiest meals to prepare and one of the best for freezing in large batches is chili. Over the years I have tried numerous recipes; from the one on the back of the McCormick's original chili powder, to one I found in a gourmet cooking magazine. More recently, I was lucky to find one both my husband and son agree has resulted in my best chili. 

MY BEST CHILI adapted from The Ultimate Low-Fat Mexican Cookbook 

2 pounds lean ground beef or ground turkey or 1 pound each 

1 large onion, chopped 

1 large green or red bell pepper, diced 

5 Tablespoons chili powder 

1/2 teaspoon ground cumin 

1 14 1/2-ounce can diced tomatoes, including juices, pureed OR 2 8-ounce cans no-salt-added tomato sauce 

2 Tablespoons cornmeal 

1 1/2 14 1/2-ounce cans beef broth, about 20 ounces 

1 Tablespoon apple cider vinegar 

1/2 teaspoon oregano 

1/2 scant teaspoon salt (omit if using tomato sauce with salt) 

Black pepper, to taste 

1 14 1/2-ounce can black beans, undrained 

1 14 1/2-ounce can dark kidney beans, undrained 

Garnishes 

Low-fat grated cheese 

Low-fat or non-fat sour cream 

Tortilla chips 

1. Place a large saucepan or Dutch oven over medium high heat. Add the ground meat and sear, stirring occasionally, until browned. Break up the meat with a fork or spatula and cook another 3 or 4 minutes, stirring until juices no longer run pink. 

2. Place the meat in a strainer or colander over a bowl and press to strain the juices. Set aside. Later, pour juices into one of the empty cans used in the recipe. Place can in the freezer to solidify fat for easy removal. 

3. Add onion and bell pepper to the same pan and cook over medium high heat 3 or 4 minutes. 

4. Return meat to the same pan and continue cooking until the onions appear wilted. 

5. Stir in chili powder and cumin, then add tomatoes or tomato sauce and the cornmeal. Stir in the remaining ingredients. 

6. Continue cooking until beans are softened. Serve hot in bowls. 

Disneyland Soup

2 cans Beef Broth
2 cans Chicken Broth
diced chicken
2 cups salsa
sour cream, cheese, avocado, chips chives.

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Easy & Delicious Chicken Noodle Soup

A recipe from MeckMom -- she says it takes only 30 minutes -- looks pretty basic, but I like the addition of the herbs and I've got to give those noodles a try! (From Walmart in the pasta aisle)

Ingredients:

10 cups water
10 cubes of chicken boullion (canned chicken stock works too but it’s a little more expensive)
1 tsp or so of McCormicks Herb Chicken Seasoning (garlic & herb flavor)
3/4 cup chopped yellow onion
2 cups peeled carrots, chopped
2 cups chopped celery
1/2 lb. extra wide homestyle noodles (I like Das Dutchman Essenhaus – you can find them in the pasta aisle of WalMart)
3 boneless, skinless chicken breasts
Salt to taste (I like ground sea salt)
Ground pepper to taste

Directions:

1.  Chop onions, carrots and celery (I usually save myself a little time by doing this steps while the kids are at school.  I chop everything, throw it all in a big ziploc bag and then stick it in the fridge until dinnertime).

2.  Pour water into large soup pot and heat on high.  Once it reaches a rolling boil add the bouillon cubes, stir until dissolved.  It should look like this…

3.  Turn the burner down to medium and add in the McCormick’s seasoning (if you can’t find this particular brand, just use any chicken seasoning that has a garlic & herb flavor).  I don’t really measure it, I just shake it into the pot until the top of the broth is lightly covered.

4.  Add in the onions, carrots and celery and let simmer for about 5 minutes.  It should look like this…

5.  Add in the noodles (you’ll need about half the package) and stir.  Allow pot to simmer for 15 minutes stirring occasionally.

5.  Add in the whole chicken breasts and let simmer for about 5 minutes.

6.  Pull out the cooked chicken breasts and seperate them into large chunks with two forks (you could chop them if you’re in a hurry, but I like the texture of the big hunks of torn chicken).

7.  Add the chicken back into the pot and simmer for a few more minutes (or until your noodles are cooked through).  Add salt and pepper to taste.

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Italian Vegetable Soup

Soup is a great way to boost your intake of fluid and antioxidants in one fell swoop--especially if it's low in sodium and loaded with vegetables, as this one is.
Source: Prevention

TIME: 1 hour 15 minutes
SERVINGS: 12

2 Tbsp olive oil
2 med onions, finely chopped (about 1 c)
2 med carrots, finely chopped (about 1 c)
1 rib celery, thinly sliced (about 1/2 c)
6 cloves garlic, minced (about 2 Tbsp)
3 med tomatoes (about 1 lb), finely chopped, or 1 can (14.5 oz) diced tomatoes
2 cartons (32 oz each) fat-free chicken or vegetable broth
1 Tbsp chopped fresh oregano or 1 tsp dried
1 Tbsp chopped fresh basil or 1 tsp dried
1 Tbsp chopped fresh thyme or 1 tsp dried
1/2 sm head cabbage, finely shredded (about 2 c)
1 c bulgur
1 can (16 oz) no-salt-added white beans, such as cannellini or great Northern, rinsed and drained
1 can (16 oz) no-salt-added red or black beans, rinsed and drained
1/4 c chopped fresh flat-leaf parsley

1. Heat oil in a stockpot over medium-high heat. Add onions, carrots, and celery and cook 5 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute or until golden. Do not brown.

2. Add tomatoes, broth, oregano, basil, and thyme and bring to a boil. Add cabbage and bulgur and reduce heat to a simmer. Cook 20 to 30 minutes or until bulgur is tender. Stir in beans and simmer 5 minutes longer. Season with parsley.

Nutritional info per serving 142 cal, 6 g pro, 23 g carb, 6 g fiber, 3.5 g fat, 0.5 g sat fat, 0 mg chol, 362 mg sodium

Oregano, used to flavor this soup, contains up to 20 times more antioxidant power than other herbs, according to recent studies

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WW Texas Beef Stew

Weight Watcher Magazine's version of the popular comfort dish!!

(image is generic -- but I had to have a picture!)

2¼ hours | 15 min prep

SERVES 4

1 lb lean boneless bottom round roast, trimmed & cut into 1 1/2 inch chunks
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 large white onions, chopped
4 large carrots, cut into 1 inch pieces
3 garlic cloves, chopped
1/2 jalapeno, chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
1 (28 ounce) can diced tomatoes
1 bay leaf
2 ears corn
1/4 cup fresh cilantro, chopped
1 tablespoon red wine vinegar

1. Sprinkle the beef with the salt & pepper. Spray a dutch oven with Pam. Sear the beef, in batches, over med-hi heat until browned, about 3 minutes. Transfer each batch to a plate.
   
2. Add the next 6 ingredients and cook until golden. Stir in the beef, tomatoes, and bay leaf. Bring to a boil. Simmer, covered, until beef is tender, approximately 1 1/2 hours.
   
3. Cut 1 ear of corn crosswise into 1 inch pieces. Remove the kernels form the remaining cob. Add all the corn to the stew and cook 10 minutes. Stir in the cilantro and vinegar. Discard the bay leaf.
   

Per serving:  (2 1/2c):  347 cal, 6 g fat, 37 g carb, 8 g fib, 39 g protein, 

Points:  7

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Tortellini Soup

Resource: Our Vest Life (get step by step, with pictures)

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Family Fun's Best Ever Beef Stew

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RECIPE INGREDIENTS:
1 large onion, halved and thinly sliced
2 medium carrots, peeled and thinly sliced
2 large potatoes, cut into 1/2-inch chunks
1 to 1 1/2 cups peeled and diced rutabaga (about 1/2 small rutabaga)
1 cup fresh green beans, in bite-size pieces
1 pound beef stew-meat chunks
1 bay leaf
1/2 teaspoon dried thyme
1 clove garlic, crushed
3 cups low-sodium beef stock
2 tablespoons light brown sugar
3/4 teaspoon salt
2 teaspoons Worcestershire sauce
Pepper to taste
3 tablespoons all-purpose flour
2 teaspoons tomato paste
1. Put everything but the flour and the tomato paste in a slow cooker; stir to combine.

2. Cover and cook on the low setting for 8 to 9 hours or on high for 4 to 5, until the beef is tender and the potatoes are just fork tender.

3. Stir the stew once or twice as it cooks, if possible. About 30 minutes before serving, transfer a ladleful of the broth to a small mixing bowl.

4. Add the flour and tomato paste and whisk until smooth. Stir the mixture into the stew and cook for the remaining half hour. Makes 6 to 8 servings.

Quick & Easy Green Chili Stew

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**If using ground beef or grilled chicken, season and cook it before starting this soup.

To begin:
1-2 T. olive oil
2-3 minced garlic cloves
1-2 cans diced green chili
1 small onion or 1/2 onion, finely diced

In a large stockpot, heat olive oil. Add onion, garlic, green chili; saute until the onion is soft, stirring frequently.

Then add:
4-5 c. chicken broth (or 5 c. water+5 bullion cubes)
1-2 cans red kidney beans
1-2 cans cannellini beans (white kidney beans)
1 bag frozen corn
1 t. cumin
1 t. oregano
1 can diced tomatoes
2 cans green chili enchilada sauce

Bring to a boil and simmer 10-15 minutes.

Then add:
Ground beef or chopped grilled chicken (about 1 - 1.5 lbs.)
Salt & pepper to taste
1/2 c. heavy cream or half & half (optional but VERY good)

**This soup is delicious with just about anything you have in the pantry. Use different kinds of beans, veggies, or meats. Freeze any leftover soup for a rainy day and you've got instant dinner!

We like to eat our soup with a good whole wheat tortilla or the cheddar biscuits from the Bisquick box.

From Burton Ward -by Abby Welker

Cream of Anything Soup

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2 c powdered milk
1 c corn starch
3 Tb chicken bullion
(if using Shirley J’s brand, use half that amount)
2 Tb onion flakes
(can blend in blender to make smooth)
1 Tb celery seed or ¼ tsp ground celery seed

Mix and put in an airtight container.

When ready to use mix combine:

1/3 c mix
1 ¼ c water
1 Tb butter or margarine
(if you don’t have it, you don’t need to use it)

Stir and cook until it comes to a boil, about 3 minutes.

Can be used in any recipe that calls for a can of cream soup. You can add mushrooms, broccoli, celery, chicken, or cheese.

Keep recipe on front of the airtight container. May cover with contact paper.

Cuban Black Bean Stew with Rice

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Ingredients

Serves 4
1 1/2 cups long-grain white rice
1 tablespoon olive oil
1 medium red onion, chopped
1 garlic clove, minced
1 red bell pepper (ribs and seeds removed), chopped
2 cans (19 ounces each) black beans, rinsed and drained
1 can (14.5 ounces) vegetable broth
1 tablespoon cider vinegar
1/2 teaspoon dried oregano
Coarse salt and ground pepper
Garnishes (optional): lime wedges, fresh cilantro, and sliced radishes
Directions

Prepare rice according to package instructions. Meanwhile, heat oil in a large saucepan over medium. Add onion, garlic, and bell pepper. Cook, stirring occasionally, until onion is softened, 8 to 10 minutes.
Add beans, broth, vinegar, and oregano. Cook, mashing some beans with the back of a spoon, until slightly thickened, 6 to 8 minutes. Season with salt and pepper. Fluff rice with a fork. Serve beans over rice, with garnishes, if desired.
Helpful Hint

If you like, serve this protein-rich vegetarian dish with brown rice to boost the health factor even more. It's also delicious with chips or tortillas alongside. Canned beans are a great time-saver to stock in the pantry, but they're often high in sodium, so rinse them in a colander before using.

From Martha Stewart

Black Bean Soup - Cooking Light

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Serve with:  Chicken and Cheese quesadillas

I found this recipe in Cooking Light 9/08 (Black Bean-Tomato Soup with Cilantro-Lime Cream) -- and searched on line so I didn't have to retype.  (I know -- lazy)  This is what they had on line.  Almost the same soup -- but with just  a few exceptions:  dry beans, 12 vs 4 servings, jalepeno, and the sour cream is plain.  Don't know which one would be better!  So I added the comparisons in blue -- 

Ingredients (Black Bean Tomato Soup with Cilantro-Lime Cream)

1 pound dried black beans (1 15 oz can , drained and rinsed)
2 bacon slices, chopped (same)
1 cup chopped onion (1/2 cup)
3/4 cup chopped carrot (none)
3/4 cup chopped celery (1/4 cup)
2 garlic cloves, minced (1 clove)
1 jalapeño pepper, seeded and minced (none)
4 (14-ounce) cans fat-free, less-sodium chicken broth (1 can)
1 (28-ounce) can crushed tomatoes, undrained (1 can diced)
1/3 cup minced fresh cilantro (1 Tbsp minced)
2 tablespoons fresh lime juice (1 Tbsp)
1 teaspoon salt (none but did add 1 tsp cumin)
1/2 teaspoon freshly ground black pepper (1/4 tsp)
3/4 cup reduced-fat sour cream (1/4 cup)
none here ( 1/2 tsp grated lime rind)

Preparation

• Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight. Drain and rinse beans.
  
• Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving drippings in pan. Add onion, carrot, and celery to drippings in pan; sauté 10 minutes or until tender. Add garlic and jalapeño; sauté 2 minutes. 
• Stir in seasonings (reserving 1/4 tsp cumin).  
•  Add beans, bacon, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beans are tender (10 minutes for canned). 
• Place 4 cups soup in a blender or food processor; let stand 5 minutes. Process until smooth; return pureed soup to pan. 
• Stir in cilantro, lime juice, salt, and pepper. Serve with sour cream. (Combine sour cream, remaining cumin, cilantro, rind and juice)

Yield
12 servings (serving size: 1 cup soup and 1 tablespoon sour cream) (4 - 1 cup servings; 1 1/2 Tbsp Cilantro -Lime Cream)

Nutritional Information
CALORIES 215(20% from fat); FAT 4.8g (sat 2.1g,mono 1.6g,poly 0.7g); IRON 3mg; CHOLESTEROL 8mg; CALCIUM 95mg; CARBOHYDRATE 32.5g; SODIUM 570mg; PROTEIN 12g; FIBER 7.7g

Hearty Chicken Noodle Soup

A speed up homemade broth puts this soup on the table in 90 minutes! From Cooks Illustrated

Makes about 3 quarts, serving 6 to 8
1 tablespoon vegetable oil
1 whole chicken (about 4 pounds), breast removed and split, remaining chicken cut into 2-inch pieces
2 medium onions , cut into medium dice
2 quarts boiling water
Table salt
2 bay leaves
1 large carrot , peeled and sliced 1/4-inch thick
1 medium rib celery , sliced 1/4-inch thick
1/4 teaspoon dried thyme
2 cups egg noodles (3 ounces), preferably wide
1/4 cup minced fresh parsley leaves
Ground black pepper


1. Heat oil in large soup kettle. When oil shimmers and starts to smoke, add chicken breast halves; sauté until brown on both sides, about 5 minutes. Remove and set aside. Add half of chopped onions to kettle; sauté until colored and softened slightly, 2 to 3 minutes. Transfer to medium bowl; set aside. Add half of chicken pieces; sauté until no longer pink, 4 to 5 minutes. Transfer to bowl with onions. Sauté remaining chicken pieces. Return onions and chicken pieces (excluding breasts) to kettle. Reduce heat to low, cover, and simmer until chicken releases its juices, about 20 minutes. Increase heat to high; add boiling water along with both breast halves, 2 teaspoons salt, and bay leaves. Return to simmer, then cover and barely simmer until chicken breasts are cooked and broth is rich and flavorful, about 20 minutes.

2. Remove chicken breasts from kettle; set aside. When cool enough to handle, remove skin from breasts, then remove meat from bones and shred into bite-size pieces; discard skin and bone. Strain broth; discard bones. Skim fat from broth, reserving 2 tablespoons. (Broth and meat can be covered and refrigerated up to 2 days.)

3. Return soup kettle to medium-high heat. Add reserved chicken fat. Add remaining onions, along with carrot and celery; sauté until softened, about 5 minutes. Add thyme, along with broth and chicken; simmer until vegetables are tender and flavors meld, 10 to 15 minutes. Add noodles and cook until just tender, about 5 minutes. Adjust seasonings, stir in parsley, and serve.

SPLIT PEA AND SAUSAGE CROCKPOT SOUP

16 oz. pkg. green or yellow split peas
4 cups water
10.5-oz. can chicken broth
1 cup chopped carrots
6 oz. sliced sausage or chorizo, casing removed
¼ tsp.salt
¼ tsp. pepper
½ cup sliced green onions
11-oz. can corn

Rinse and sort peas. Combine all ingredients in crockpot except onions and corn; stir gently to mix. Cover; cook on LOW setting for 7-9 hours. About 10 minutes before serving, stir in onions and corn. Increase heat setting to high; cover and cook an additional 5-10 minutes or until corn is thoroughly heated.

I prefer the yellow split peas because it’s a nicer color. Leftover soup will be thick the next day. Add a little bit of water before heating up to return it to the desired consistency.

Crockpot Stew

My family is making a cookbook for Christmas and so we are typing up some of our favorite recipes. I thought I would pass along this great stew. (I make it with pork and use turkey gravy instead and I love it that way.) The coating and the precooking of the meat makes it super tender.

1 ½ lb. beef stew meat
2 TBS flour
1 tsp. salt
½ tsp. pepper
1 TBS oil
1 lb. small red potatoes quartered
16-oz. pkg. frozen pearl onions
1 lb. baby carrots
12-oz. jar beef gravy
14.5-oz. can diced tomatoes
3 TBS flour
¼ cup cold water

Cut meat into 3/4 inch cubes. Coat beef with 2 TBS flour, salt, and pepper. Heat oil in large skillet over medium-high heat until hot. Add coated beef; cook and stir 4-6 minutes or until browned, stirring occasionally. In crockpot layer potatoes, onions, and carrots. Add browned beef; sprinkle with remaining flour mixture. Drain diced tomatoes. Top with gravy and tomatoes. Cover and cook on LOW setting for 8-10 hours. Before serving blend 3 TBS flour with 1/4 cup cold water. Stir into stew. Cook on HIGH, covered, 10 minutes or until thickened.

Two medium onions, peeled and cut, can be used in place of frozen pearl onions. Russet potatoes and large carrots can also be used. Browning the meat develops the flavor, but this step can be omitted to save time. Simply coat the meat with flour mixture before layering it with the other ingredients as directed. This recipe works great with pork or chicken as well. Just buy turkey gravy instead of beef.

Broccoli cheddar veggie soup

15 cups mix veggie blend mostly carrots, broccoli and cauliflower
10 cups water
8 Tblsp. chicken soup base
cook till very tender and cool.....
For our family size, this bagged up3 ziploc with 4 cups soup base each.

to finish the recipe:
for each 1 cups of base add:
1/2 cup milk
1 Tbslp. corn starch stirred with 1/4 chicken broth
stirred till thick and add
shredded cheddar ... to taste... we like alot... there was probably about a cup. Stir to melt cheese. This is really good and you can even serve it over rice to stretch it or even over a baked potato

Dutch Oven Pork Stew

1 Medium pork shoulder roast cut into small pieces
1 lb bacon
1 large onion
4 cloves garlic, minced
1 can beef broth
2 pgks Shilling brown gravy with Peppercorn
2 cups water
1 can black beans, drained and rinsed
5-10 medium red potatoes
5-8 sliced carrots
Salt and pepper to taste

Cut bacon in small pieces. Fry in a hot dutch oven. Do not remove grease from bacon. Add onions, garlic and pork pieces. Cook until well browned. Add beef broth and simmer on fewer coals for approximately 1 ½ hours
Stir gravy mix into water and pour over meat mixture, stir. Add beans, carrots and potatoes, stir. Cook over medium coals for another hour until pork is tender and gravy has formed.