CURRIED CARROT SOUP

Curried Carrot Soup
This soup is healthy and deliciously flavorful thanks to the curry and creamy coconut milk

INGREDIENTS

1/2 Tbsp. Italian Blend Extra Virgin Olive Oil
1 tsp. curry powder
1 tiny garlic clove
1/4 inch piece fresh ginger, mashed
1/2 lb. carrots, chopped
3 C low sodium vegetable broth
1/4 C light coconut milk

DIRECTIONS
Instructions:

1) Put the olive oil, curry powder, garlic, ginger, carrots, and 1.5 cups veggie broth in a pan on high heat.

2) Bring to a boil, then lower heat to a simmer until the carrots are soft (about 15 to 20 minutes). Near the end of the time, the veggie broth will have mostly evaporated, so pour in the remaining 1.5 cups.

3) Once the carrots are soft, let the mixture cool a bit, then pour it into a blender and puree it!

4) Transfer the puree back to a pot on medium heat, stir in the coconut milk, and serve warmed! Top with cracked black pepper if desired.

Enjoy! :) Makes about 4 servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 63.4

Total Fat:	3g
Total Carbs:	8.5g
Dietary Fiber:	2.5mg
Protein:	0.6g

COLD CUCUMBER SOUP

Cold Cucumber Soup

A creamy and refreshing cucumber soup.

Ingredients 1 medium garlic cloves , peeled 2 medium cucumber , peeled, seeded, and sliced 2 cup low sodium chicken broth 8 oz plain yogurt 1 cup sour cream 2 tbsp distilled white vinegar 1 pinch black pepper , to taste 1 oz canned pimientos, sliced , 2 tbsp 2 fresh green onions , chopped 1/4 cup sliced almonds

Directions 1 In blender, purée garlic, cucumbers, and 1/4 cup broth. 2 Add remaining broth, yogurt, sour cream, and vinegar, blend quickly. 3 Pour into serving bowl, season with pepper. 4 Serve immediately, or cover and refrigerate up to 24 hours. Serve topped with pimiento, green onions, and almonds. Nutrition Facts Makes 6 servings Amount Per Serving Calories 127.2 Total Carbs 7.5 g Dietary Fiber 1.3 g Sugars 5.6 g Total Fat 7.1 g Saturated Fat 4.6 g Unsaturated Fat 2.5 g Potassium 230.1 mg Protein 6.2 g Sodium 236.7 mg Dietary Exchanges 1 1/2 Fat, 1/2 Vegetable

CURRIED CARROT APPLE SOUP

Curried Carrot and Apple Soup

Prep Time: 20 mins

Cook Time: 40 mins

Total Time: 1 h

Ingredients

• 1 tablespoon oil, olive, extra virgin
• 1 large onion(s), chopped (2 cups)
• 1 stalk(s) celery, finely chopped
• 1 tablespoon curry powder
• 5 large carrot(s), peeled and thinly sliced (3 cups)
• 2 large apple, McIntosh, or another type of apple, peeled and coarsely chopped (3 cups)
• 1 whole bay leaf
• 4 1/2 cup(s) broth, reduced-sodium chicken
• 1/4 teaspoon salt
• pepper, black ground, freshly ground, to taste
• 2 tablespoon yogurt, low-fat plain, for garnish (optional)
• 1 tablespoon parsley, fresh, or dill or basil, chopped for garnish (optional)

Preparation

1. Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown.


2. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes.

3. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs. 

Nutritional Info (Per serving):

Calories: 90, 

Saturated Fat: 1g, 

Sodium: 188mg, 

Dietary Fiber: 3g, 

Total Fat: 2g, 

Carbs: 12g, 

Cholesterol: 3mg, 

Protein: 3g

Carb Choices: 1

Watermelon Gazpacho

Gazpacho is a cold Spanish tomato-based raw vegetable soup, originating in the southern region of Andalusia. Gazpacho is widely consumed throughout Spain, neighboring Portugal (where it is known as gaspacho) and parts of Latin America. Gazpacho is mostly consumed during the summer months, due to its cold temperature and acidic bite.

Prep Time: 20 mins

Total Time: 20 mins

Ingredients

• 8 cup(s) watermelon, seedless, (about 6 pounds with rind), finely diced
• 1 medium cucumber(s), peeled, seeded and finely diced
• 1/2 medium pepper(s), red, bell, finely diced
• 1/4 cup(s) basil, fresh, chopped
• 1/4 cup(s) parsley, flat-leaf, chopped
• 3 tablespoon vinegar, red wine
• 2 tablespoon shallot(s), minced
• 2 tablespoon oil, olive, extra virgin
• 3/4 teaspoon salt

Preparation

1. Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl.

2. Puree 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Puree another 3 cups and add to the bowl.

3. Stir in the remaining diced mixture. Serve at room temperature or chilled. 

Nutritional Info (Per serving):

Calories: 116, 

Saturated Fat: 1g, 

Sodium: 296mg, 

Dietary Fiber: 2g, 

Total Fat: 5g, 

Carbs: 18g, 

Cholesterol: 0mg, 

Protein: 2g

Carb Choices: 1

ROASTED CORN & PEPPER SOUP

Roasted Corn and Pepper Soup

 
This is a great recipe when the garden is overflowing. Any leftover soup can be used as a sauce to bake boneless chicken breasts.

INGREDIENTS
4 ears yellow corn, shucked

3 bell peppers, (red, orange or yellow)
OR
1 jar roasted peppers packed in water

5 Roma tomatoes, peeled, de-seeded and chopped
OR
1 1/2 cups of diced tomatoes, drained

1 T olive oil
1 large white or yellow onion, finely diced
pinch red pepper
1/4 t cumin, ground
1/2 t dried thyme
1/4 t black pepper
16 oz chicken broth, low sodium
1 T chives, chopped (optional)


DIRECTIONS
Roast the corn and peppers over a grill set on medium heat or in a 400 degree oven until the kernels just start to brown and the skin of the peppers starts to char. Place the peppers in a paper bag or in a bowl covered with a kitchen towel. Allow the peppers to steam for 10 minutes. While the peppers are steaming, allow the corn to cool to the touch. Using a knife and slicing away from you, remove the kernels from the cob. Remove the charred skin from the peppers and chop them.
Heat a large stock pot or saucepan over moderate heat. Add oil and once hot, add onions. Cook onions for 3-4 minutes. Add remaining vegetables and spices. Cook for 2-3 minutes. Slowly add stock and simmer for 20 minutes. Puree the soup with an immersion blender or in food processor.

Make eight one-cup servings.

Number of Servings: 8

Nutritional Info

Amount Per Serving:

Calories: 78.5

Total Fat:	0.8g
Total Carbs:	17.1g
Dietary Fiber:	3.3mg
Protein:	3.4g

SLOWCOOKER SEAFOOD STEW

seafood Stew for the Slowcooker. 

2 tablespoons olive oil
2 cloves garlic, finely chopped
1 cup sliced baby carrots (1/4 inch thick)
3 cups sliced, quartered roma tomatoes (6 large)
1/2 cup chopped green bell pepper
1/2 teaspoon fennel seed
1 cup water
1 bottle (8 oz) clam juice
1 pound cod (1 inch thick) cut into 1 inch pieces
1/2 pound uncooked peeled deveived medium shrimp
1 teaspoon Splenda
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon red pepper sauce
2 tablespoons chopped fresh parsley

Directions
1. Mix oil and garlic in 3 1/2 to 4 quart slow cooker. Add carrots, tomatoes, bell pepper, fennel seed, water and clam juice; stir.
2. Cover and cook on low heat setting 8 to 9 hours or until vegetables are tender.
3. About 20 minutes before serving, gently stir in cod, shrimp, sugar, basil, salt, and pepper sauce. Cover and cook on high heat setting for 15 to 20 minutes or until fish flakes easily with fork. Stir in parsely.
Serving size is about a cup. 

1 serving: 

180 calories, 

6 grams fat, 

5 grams carbohydrates, and 

22 grams of protein

Diet Exchanges: 

1/2 starch, 

2 1/2 lean meat, 

1 vegetable. 

Carbohydrate Choices: 1/2

Number of Servings: 6

RAVIOLI VEGETABLE SOUP

Ravioli Vegetable Soup

Ingredients:

1 tablespoon extra-virgin olive oil
2 cups frozen bell pepper and onion mix,
thawed and diced
2 cloves garlic, minced
1/4 teaspoon crushed crushed red pepper,
or to taste (optional)
1 28-ounce can crushed tomatoes, preferably fire-roasted
1 15-ounce can vegetable broth or
reduced-sodium chicken broth
1 1/2 cups hot water
1 teaspoon dried basil or marjoram
1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
2 cups diced zucchini, (about 2 medium)
Freshly ground pepper to taste


Directions:

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Makes 4 Servings (About 2 cups each)

Nutritional Info Per Serving: 
Calories: 264; 
Protein: 11 g; 
Sodium: 763 mg;
Cholesterol: 28 mg; 
Fat: 9 g; 
Fiber: 8 g
Carbs: 8.6 g

Exchanges: 
1 starch, 
2 vegetable, 
1 fat

Quick Hamburger Soup

Prep Time: 20 mins

Cook Time: 25 mins

Total Time: 45 mins

Ingredients

• 8 pounds beef, extra-lean ground
• 8 pounds turkey, ground, uncooked
• 2 large onion(s), finely chopped
• 2 sprig(s) carrot(s), coarsely shredded
• 2 sheet(s) celery, sliced
• 2 tablespoon garlic, minced
• 6 cup(s) broth, reduced-sodium beef
• 29 pounds tomatoes, diced, 2 cans, 14 1/2 ounces each, undrained
• 1 slice(s) sage, fresh, or 1 teaspoon crushed, dried sage
• 2 small thyme, fresh, or 1 teasoon crushed, dried thyme
• 1 small rosemary, fresh, or 1/2 teaspoon crushed, dried rosemary
• 1/4 small salt
• 1/4 small pepper, black ground
• 2 large potato(es), chopped
• sprig(s) sage, fresh, optional

Preparation

1. In a Dutch oven, combine beef, turkey, onion, carrot, celery, and garlic; cook until meat is brown and onion is tender. Drain off fat. Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme, rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are tender. If desired, garnish with additional fresh sage.

Nutritional Info (Per serving):

Calories: 103, 

Saturated Fat: 1g, 

Sodium: 418mg, 

Dietary Fiber: 1g, 

Total Fat: 2g, 

Carbs: 10g, 

Cholesterol: 19mg, 

Protein: 10g

Exchanges: 

Vegetable: 1, 

Starch: 0.5, 

Lean Meat: 1

Carb Choices: 0.5

Greek Lemon Rice Soup

Prep Time: 15 mins

Total Time: 30 mins

Ingredients

• 4 cup(s) broth, reduced-sodium beef
• 1/3 cup(s) rice
• 12 pounds tofu, silken-style firm, light
• 1 slice(s) oil, olive, extra virgin
• 1/4 small turmeric
• 1/4 cup(s) lemon juice
• 2 slice(s) dill, Fresh and chopped
• 1/4 small pepper, black ground

Preparation

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.


2. Carefully transfer 2 cups of the rice mixture to a blender. Add tofu, oil and turmeric; process until smooth. (Use caution when pureeing hot liquids.)

3. Whisk the tofu mixture, lemon juice, dill and pepper into the soup remaining in the pan. Heat through. 

Nutritional Info (Per serving):

Calories: 178, 

Saturated Fat: 1g, 

Sodium: 147mg, 

Dietary Fiber: 0g, 

Total Fat: 7g, 

Carbs: 18g, 

Cholesterol: 5mg, 

Protein: 11g

Carb Choices: 1

Summer Vegetable Soup

Showcase summer's delicious bounty with a chilled buttermilk soup loaded with in-season vegetables and flavored with aromatic dill. This soup makes a great starter for just about anything you're putting on the grill for dinner tonight. If you have sweet, tender farm-fresh corn, use it raw. If your corn is a little starchy, blanch the ears in boiling water before cutting off the kernels.

3 cups buttermilk, chilled and well shaken
1 cup plain Greek yogurt, chilled
2 cups seeded medium-diced ripe tomatoes
2 cups fresh corn kernels
1/2 cup small-diced fresh fennel, plus chopped fronds if available
1/2 cup peeled, seeded, and small-diced cucumber
3 Tbs. finely chopped fresh dill; more for garnish
Kosher salt and freshly ground black pepper

---

Whisk the buttermilk and yogurt in a large bowl. Stir in the tomatoes, corn, fennel, cucumber, dill, 1 tsp. salt, and 1/4 tsp. pepper.
Season to taste with more salt and pepper.
Serve immediately or cover and refrigerate for up to 24 hours.
Serve the soup in chilled bowls, garnished with dill.

Variations

Try adding other herbs to the soup—basil or flat-leaf parsley would be particularly nice.

Serving Suggestions

Some toasty grilled bread makes a great side, and for even more fresh summer flavor, serve with Tomatoes and Burrata with Tapenade.

nutrition information (per serving):
Calories (kcal): 120; 

Fat (g): 4; 

Fat Calories (kcal): 35; 

Saturated Fat (g): 3; 

Protein (g): 6; 

Monounsaturated Fat (g): 1; 

Carbohydrates (g): 16; 

Polyunsaturated Fat (g): 0; 

Sodium (mg): 250; 

Cholesterol (mg): 10; 

Fiber (g): 2;

CHICKEN & ZUCCHINI STEW

Chicken and Zucchini Stew

Ingredients

• 18 ounce(s) tomatoes, whole, canned
• 1 cup(s) broth, chicken, fat-free, salt-free
• 1 small pepper(s), green, bell, coarsely chopped
• 2 clove(s) garlic, minced
• 2 medium zucchini, coarsely chopped
• 1 dash(es) salt and black pepper, to taste
• 2 teaspoon basil, fresh, minced
• 1 1/2 pounds chicken, breast, boneless, skinless; cooked and cubed into 2-inch pieces

Preparation

1. Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.
2. Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 241mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 7g, 

Sugars: 4g, 

Cholesterol: 69mg, 

Protein: 27g

Exchanges: 

Vegetable: 1, 

Lean Meat: 4

Carb Choices: 0.5

Cheddar Cheesehead Soup

Prep Time: 30 mins

Cook Time: 40 mins

Total Time: 1 h 10 mins

Ingredients

• 1 stalk(s) celery, sliced
• 1 large onion(s), coarsely chopped
• 4 clove(s) garlic, sliced
• 1 tablespoon oil, olive
• 3 can(s) broth, reduced-sodium chicken, 14 ounces each
• 2 can(s) milk, fat-free evaporated, 12 ounces each
• 1/2 cup(s) flour, instant
• 2 cup(s) cheese, cheddar, reduced-fat, (optional)
• 1/4 teaspoon pepper, white, (optional)
• 1/2 cup(s) cheese, cheddar, reduced-fat, (optional)

Preparation

1. In a Dutch oven cook celery, onion, and garlic in hot oil until tender. Add chicken broth; bring to boiling. Reduce heat; cover and simmer for 25 minutes.

2. Strain vegetables, reserving broth in pan. Discard vegetables. Stir together evaporated milk and flour; stir into broth. Cook and stir until thickened and bubbly.

3. Add 2 cups cheese; cook and stir over low heat until cheese is melted. Stir in pepper, if desired. Sprinkle each serving with additional shredded cheese, if desired.

Nutritional Info (Per serving):

Calories: 147, 

Saturated Fat: 3g, 

Sodium: 464mg, 

Dietary Fiber: 0g, 

Total Fat: 5g, 

Carbs: 13g, 

Cholesterol: 16mg, 

Protein: 11g

Exchanges: 

Dairy: 1, 

Lean Meat: 0.5, 

Fat: 0.5

Carb Choices: 1

ZUCCHINI BASIL SOUP

Zucchini Basil Soup 

 

Creamy and delicious, simple and fresh. Add a glop of Greek yogurt blended with PURE unflavored when isolate protein to make this a complete meal.

1 medium onion, diced
2 garlic cloves, chopped
2 pounds small zucchini, trimmed and cut crosswise into chunks
2 tablespoons olive oil
4 cups chicken broth - Swanson Natural Goodness has excellent flavor
1/3 cup loosely packed basil leaves
Sea salt and freshly ground black pepper

Cook onion and garlic in olive oil in a heavy saucepan over medium-low heat, stirring occasionally, 5 to 7 minutes, until tender. Add zucchini and 1 teaspoon sea salt and cook, stirring occasionally, 5 minutes. Add broth and simmer 15 to 20 minutes, until tender. Puree soup with basil in 2 batches in a blender or food processor (use caution when blending hot liquids).

Season soup with salt and pepper. Serve in shallow bowls with Greek yogurt.

Makes four 1 1/4 cup servings
Calories 202,
fat 4g,
carbs 9g,

protein 4g

TOMATO CRAB BISQUE

Tomato Crab Bisque

One is good…more is better. At least when it comes to variations of tomato soup! This one has the addition of sweet crab, but leaving it out, or adding something else instead would be fine. Team this up with a Caesar salad and some breadsticks for the family to dip. Makes a quick lunch or light dinner that is elegant and impressive.

3 tablespoons olive oil
3 tablespoons finely minced onion
1 large clove garlic, minced
3 tablespoons flour
3 cups low-sodium tomato juice
One 12-ounce can evaporated milk
1/4 teaspoon thyme
1/4 teaspoon basil
1/4 teaspoon Old Bay Seasoning
1/8 teaspoon red pepper flakes
1/4 teaspoon Worcestershire sauce
1 teaspoon Splenda
Kosher salt and black pepper to taste
10 ounces lump crab meat

In a stockpot, over medium heat, combine olive oil, onion, and garlic. Cook for 10 minutes or until softened. Stir in flour very well and cook for one minute. Stir in tomato juice, evaporated milk, thyme, basil, Old Bay Seasoning, red pepper flakes, Worcestershire sauce, Splenda, salt, and pepper. Bring to boil. Reduce heat to low and simmer, stirring ocassionally, for 15 minutes or until thickened. Stir in crab meat and heat through.

Makes 6 servings.

Per Serving:
231 Cal;
16 g Protein;
12 g Tot Fat;
15 g Carb;
1 g Fiber;
4 g Sugar;
471 mg Sodium

TOMATO BASIL SOUP

Tomato Basil Soup 

 

When you try this super easy and delicious soup, you'll never be happy with canned tomato soup again! How can six ingredients be so good? A perfect post-op meal when you swirl in PURE Unflavored Whey Protein Isolate that you have dissolved in a little milk or even Greek yogurt. Serve to your family with a small salad or turkey sandwich for a simple weekend supper. Give this one a try - it's a keeper!

1 tablespoon butter
1 large onion, diced
1 garlic clove, sliced
One 28-ounce can Italian Plum Tomatoes in puree
1 tablespoon Gourmet Garden Basil (in a tube in the produce section) or 2 tablespoons fresh chopped basil
4 cups chicken broth - Swanson Natural Goodness is excellent

Melt the butter in a large saucepan, over medium heat. Add the onion and garlic - cook until softened. Place the cooked vegetables and the tomatoes in a blender and blend until smooth.

Pour the creamy tomato mixture back into the pot - stir in the basil and the chicken broth and bring to a boil. Simmer for 15 minutes.

Serve with a swirl of about a tablespoon of half & half if desired.

Makes four 1 1/4 cup servings
Calories 201,
fat 6g,
carbs 16g,
protein 7g

SUMMER MUSHROOM SOUP

Summer Mushroom Soup

 

Wonderful flavors – and the dish comes together quickly for a weeknight meal. This is a perfect summer dish when served at room temperature. The Greek yogurt adds a cool creaminess that is delicious with the mushrooms and dill!

One pound white button mushrooms, sliced\
2 tablespoons butter
2 tablespoons flour
4 cups chicken stock - Swanson Natural Goodness Low Sodium has excellent flavor
1 tablespoon cornstarch
Kosher salt and freshly ground black pepper
¾ cup Greek yogurt
¼ cup chopped fresh dill

Sauté the mushrooms in a large heavy pot until they soften and give up their moisture. Sprinkle in the flour and cook for 2 to 3 minutes, stirring constantly. Whisk in 3 ½ cups of the chicken stock. In a small bowl blend the remaining chicken stock into the cornstarch until smooth and stir into the soup. Bring to a boil, reduce heat and simmer until smooth and thickened, 15 to 20 minutes. Remove from heat, adjust seasonings – stir in the yogurt and dill. Serve immediately.

Makes 6 one cup servings
Calories 113,
fat 6g,
carbs 8g,

protein 8g

RED LENTILS W/ COCONUT MILK

Red Lentils with Coconut Milk

 

This is one of my favorite foods - its fast, delicious, and easy to throw together in five minutes for a quick simmer. It is so simple that I make this in a small cooker in our BE office at least once a week. The red lentils have no skins, so they actually fall apart, which is why this is such a tender bow of golden goodness.

1 tablespoon olive oil
1 medium onion, diced
4 cups chicken broth
1 pound dried small red lentils, rinsed and picked over
One 13-ounce can light coconut milk (NOT the sweetened kind)
1 teaspoon curry powder or better yet Garam Masala spice (it's getting easier to find this)
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/4 cup chopped cilantro - good but optional

Saute onion in the oil, in a large pot over medium high heat until golden. Add the broth, lentils, coconut milk, curry powder, salt and pepper. Bring to a boil over medium-high heat; reduce heat to low. Simmer, stirring occasionally, 20 to 25 minutes, until the lentils are soft. Add additional water or broth to adjust thickness of soup to your likeness.

Season with additional salt and pepper to taste. Stir in cilantro.

Yields 8 one-cup servings
Calories 209,
fat 4 grams,
carbs 38 grams,
fiber 15 grams,

protein 18 grams

ROASTED BUTTERNUT SQUASH SOUP

Roasted Butternut Squash Soup

 

At our first Before & After gathering at the Downtown Disney Hilton in Orlando, we held our special dinner at Wolfgang Puck’s Grand Café. One of our chef-created, bariatric friendly, first courses was this amazing soup. We happily slurped it up and I was thrilled to be able to snag the recipe. It’s so simple, and truly delicious! – Susan Maria

One 4-pound butternut squash – halved, seeded, peeled, and cut into large chunks
2 Golden Delicious apples, peeled and cut in half, core removed
1 large Vidalia or sweet onion, peeled and cut in half
2 tablespoons olive oil
1 teaspoon garam masala spice blend – you can order this special blend from Penzeys.com or instead substitute Curry Powder (as long as you buy a fresh container!)
Kosher salt and freshly ground black pepper
4 cups chicken broth – Swanson Healthy Request Organic is very good

Preheat oven to 350 degrees. Arrange squash, apples, and onion in a large roasting pan. Drizzle with the olive oil, sprinkle with the garam masala, and season with salt and pepper. Roast until very soft, 45 to 60 minutes. Allow roasted vegetables to cool 10 to 15 minutes before proceeding. Puree the vegetables (plus any good stuff in the roasting pan) in a blender or food processor, adding enough chicken broth to blend smoothly. This soup is best when silky and creamy.

Pour into heavy saucepan and heat; adding remaining broth to adjust texture. Season with salt and pepper. Garnish with a tablespoon of toasted pumpkin seeds – called pepitas. Toast the pepitas in a little butter in a nonstick skillet with a sprinkle of salt and pinch of garam masala.

Makes 2 quarts
Per 2/3 cup serving:
Calories 155,
fat 2 g,
carbs 9 g,

protein 3 g

GREEK CHICKEN & VEGETABLE RAGOUT

Greek Chicken and Vegetable Ragout

The term ragout (French ragoût) refers to a main-dish stew.
The basic method of preparation involves slow cooking over a low heat. The potential ingredients are many; ragouts may be prepared with or without meat, a wide variety of vegetables may be incorporated, and they may be more or less heavily spiced and seasoned.

Prep Time: 40 mins

Cook Time: 4 h

Total Time: 4 h 40 mins

Ingredients

• 1 pounds carrot(s), cut into 1 1/4-inch pieces
• 1 pounds potato(es), (3-4 medium) yellow-fleshed, peeled and cut lengthwise into 1 1/4-inch-wide wedges-optional, **dont use this ingredient and lower the carb count
• 2 pounds chicken, thighs, boneless, skinless, trimmed
• 14 ounce(s) broth, reduced-sodium chicken
• 4 clove(s) garlic, minced
• 3/4 teaspoon salt
• 15 ounce(s) artichoke hearts, frozen, thawed, rinsed and quartered if large
• 1 egg(s)
• 2 egg yolk(s)
• 1/3 cup(s) lemon juice
• 1/3 cup(s) dill, chopped
• pepper, black ground, to taste

Recipe Tip:

Always buy broth in cardboard containers instead of cans

Preparation

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables.
2. Bring broth, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
3. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
4. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm.
5. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

Nutritional Info (Per serving):

Calories: 355, 

Saturated Fat: 3g, 

Sodium: 629mg, 

Dietary Fiber: 4g, 

Total Fat: 11g, 

Carbs: 27g, 

Cholesterol: 199mg, 

Protein: 34g

Carb Choices: 2

SHRIMP GUMBO

Ingredients:

2 tablespoons olive oil, divided
2 tablespoons Carbquick *
2 celery stalks, chopped
1 small green bell pepper, seeded and chopped
small onion, chopped
2 cans (14 1/2 ounces each) reduced sodium
chicken broth plus 1 cup water
1 cup diced stewed tomatoes
2 teaspoons Creole seasoning blend
2 garlic cloves, pushed through a press
1 pound collard greens, washed, cut in strips,
or 2 packages (10 ounces each) frozen
1 package (10 ounces) frozen cut okra
2 pounds large shrimp, shelled and deveined
Hot red pepper sauce
Salt and pepper

Directions:

1 Cut chicken into bite-size pieces. Place chicken in a 3 1/2- or 4-quart slow cooker.
2 Stir in chicken broth, water, sweet pepper, green onions, soy sauce, ginger, and crushed red pepper.
3 Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
4 If using low-heat setting, turn to high-heat setting. Stir in pea pods and cabbage.
5 In a small bowl beat egg well. Slowly add egg to soup, stirring gently. Cover and cook for 10 additional minutes. Serve hot.

Makes 8 (1 cup)Servings

Nutritional Info Per Serving: 
Calories 232; 
Carbs 10.5 g; 
Total Fat 7 g; 
WW Points 4