10 Foods, 40 Recipes ~ Soups

Chunky Tilapia & Tomato Soup
Prep time: 5 minutes
Cook time: 15 minutes
1/3 c thinly sliced baby carrots
1/3 c red onion slivers
1 Tbsp olive oil
1/2 tsp thyme
2 c chicken broth
1 c water
12 oz tilapia fillets, cut into large chunks
1 1/2 c chopped broccoli florets
1 c canned diced tomatoes, with juice
1/2 tsp ground black pepper
1. In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes. 2. Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes.Makes 2 servings. Per serving: 319 calories, 1 g fat (2 g saturated), 550 mg sodium, 14 g carbs, 4 g fiber, 42 g protein
Variation New England Fish Chowder
Substitute butter for oil. In a small bowl, whisk 3 Tbsp flour with 1/2 c chicken broth. Add to pan with water and remaining broth. Cook over medium heat, stirring, until lightly thickened. Eliminate tomatoes and substitute 1/4 c chopped jarred roasted red peppers. One minute before serving, stir in 3 Tbsp sour cream. Do not boil.Makes 2 servings. Per serving: 379 calories, 14 g fat (8 g saturated), 386 mg sodium, 21 g carbs, 3 g fiber, 43 g protein

Black Bean Soup
Prep time: 5 minutes Cook time: 15 minutes
1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can (15 oz) black beans, rinsed and drained
2 c chicken broth
1 Tbsp feta cheese
1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. 2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional).Makes 2 servings. Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein

Chinese Pork & Rice Soup
Prep time: 5 minutes Cook time: 15 minutes
1 Tbsp canola oil
1 tsp minced garlic
1 tsp grated fresh ginger
1 c finely sliced kale leaves
1/4 c instant brown rice
2 c chicken broth
1 c thin strips of leftover cooked pork tenderloin
2 Tbsp slivered jarred roasted red peppers
1 tsp sesame seeds, toasted
1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes.2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds.Makes 2 servings. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein

Puréed Broccoli Soup
Prep time: 10 minutes Cook time: 15 minutes
3/4 c chopped red onion
2 tsp olive oil
1/4 tsp tarragon
4 c broccoli florets
1 Tbsp flour
1 c water, divided
2 c chicken broth
1 tsp white wine vinegar
1/2 tsp ground black pepper
1 Tbsp shredded baby carrot
1. In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside.2. Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes. 3. Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot.Makes 2 servings. Per serving: 165 calories, 7 g fat (1 g -saturated), 196 mg sodium, 21 g carbs, 6 g fiber, 11 g protein