Soups/Stews/Chili

 

16 Bean Chili

Yields: 4 servings per recipe - 1 cup per serving

  • 2 c. 16 bean soup starter
  • 2 c. beef broth (can use chicken or vegetable)
  • 28 oz. can petite diced tomatoes
  • 3 - 4 T. TLC Chili Seasoning (start with 2 and add more as desired after half the cooking time)
  1. Combine all ingredients in the crock pot.
  2. Cook on low for 8 hours.

Nutrition

  • Calories: 263
  • Carbs: 34 grams
  • Protein: 19 grams

 

Butternut Squash Soup

  • 40 oz. prepackaged butternut squash, or one extra-large squash, peeled and diced
  • 1 red bell pepper, rough chop
  • 1 yellow onion, rough chop,
  • 3 cloves garlic, smashed
  • 5 c. water
  • 2 c. chicken stock
  • 1 T. salt
  • 2 T. white sugar OR sweetener of choice
  • ½ c.-3/4 c. whole milk
  • fresh thyme sprigs
  1. Put all ingredients in to a large pot. Bring to a boil, then reduce to a simmer for 40 minutes.
  2. In small batches, blend until creamy.
  3. PLEASE leave room in the blender for the liquid to expand and steam to escape (¾ full or less).
  4. Return to pot and add milk.
  5. Ladle in to bowls, garnish with thyme, and enjoy.

Nutrition

  • Calories: 200
  • Fat: 3 grams
  • Carbs: 31 grams
  • Protein: 7 grams

 

Crockpot Black Bean Turkey Chili

Yields: 4 lbs - 8 (1/2 lb) servings per recipe

  • 1 lb. lean ground turkey meat (93/7)
  • 28 oz. can petite diced tomatoes
  • 4 oz. can diced green chiles
  • 15 oz can low sodium black beans, rinsed )optional)
  • 2 - 3 T. TLC Chili Seasoning (start with 2, and add for additional heat)
  1. Add all ingredients to slow cooker and cook on low for 6-8 hours.
  2. TIP: Cut up the turkey a bit before adding to slow cooker to help the cooking process.
  3. Garnish with sharp cheddar cheese, Greek yogurt (or sour cream), and freshly sliced jalapenos.

Nutrition

  • Calories: 424
  • Fat: 4 grams
  • Carbs: 36 grams
  • Protein: 32 grams

 

Baked Potato Soup

Yields: 4 servings per recipe - 1 cup per serving

  • 3 T. all-purpose flour
  • 2 large baked potatoes, peeled and cubed
  • ½ t. hot pepper sauce
  • 3 bacon strips, diced
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 1 t. salt
  • 1 t. dried basil
  • ½ t. pepper
  • 3 c. chicken broth
  • 1 c. half-and-half cream
  • Shredded cheddar cheese
  • Minced fresh parsley
  1. In a large saucepan, cook bacon until crisp.
  2. Drain, reserving 1 T. drippings, and set aside.
  3. Sauté onion and garlic in the drippings until tender.
  4. Stir in flour, salt, basil and pepper; mix well. Gradually add broth. Bring to boil; boil and stir for 2 minutes.
  5. Add the potatoes, cream and hot pepper sauce; heat through but do not boil.
  6. Garnish with bacon, cheese and parsley.

Nutrition

  • Calories: 505
  • Fat: 24 grams
  • Carbs: 40 grams
  • Protein: 23 grams

 

Chicken and Dumplings

Yields: 4 servings per recipe - 1 cup per serving

  • 1 (32 ounce) container chicken broth
  • 2 skinless, boneless chicken breast halves, roasted or boiled, cut into bite size pieces
  • 1/2 (16 ounce) package frozen mixed veggies (I like carrots, peas, corn, and green beans)
  • 2 bay leaves
  • 1 T. garlic powder
  • salt and pepper to taste
  • Dumplings
  • 2 cups baking mix (I use Bisquick)
  • 2/3 cup milk
  1. Combine chicken broth, bay leaves, garlic powder, salt, and pepper in a large pot; bring to a boil.
  2. Reduce to a simmer and cover for 20-30 minutes.
  3. Add chicken and veggies.
  4. Reduce heat, cover pot, and simmer until the veggies are tender, 10-15 minutes.
  5. Mix baking mix and milk in a bowl until dough is sticky; drop golf ball-sized pieces of dough into the soup. (I like to add a sprinkle of cayenne to the dough to add a bit of heat.)
  6. Cover pot and cook until dumplings are cooked through, about 10 minutes
  7. Ladle into bowls and serve!

Nutrition

  • Calories: 327
  • Fat: 8 grams
  • Carbs: 48 grams
  • Protein: 17 grams

 

Chicken Tortilla Soup

Yields: 8 servings - 1 10 oz bowl per serving

  • 64 oz. low sodium chicken broth
  • 4 cloves garlic
  • 2 dried ancho chilis
  • 1 t. salt
  • 1 lemon, juiced
  • 2 roasted chicken breasts
  • 2 T. chopped cilantro
  • ½ c. shredded mexican cheese
  • ½ c. tortilla strips
  1. In a pot, combine the broth, garlic, chilis (1 for mild flavor, and 2 if you’re looking for a good kick), salt, and lemon.
  2. Let simmer on low 1-2 hours, and strain the liquid when complete.
  3. Add the roasted chicken breast to the broth and let simmer for 10 minutes to incorporate the flavor.
  4. Ladle the chicken and broth into bowls and top with cilantro, shredded cheese, and tortilla strips.

Nutrition

  • Calories: 94
  • Fat: 4 grams
  • Carbs: 3 grams
  • Protein: 10 grams

 

Chilled Berry Soup

Yields: 2 servings per recipe

  • 8 oz. vanilla yogurt
  • 1 pint blueberries
  • 1 pint raspberries
  • 1 pint strawberries
  1. Combine all ingredients in blender and puree.
  2. Chill at least two hours.

Nutrition

  • Calories: 248
  • Fat: 5 grams
  • Carbs: 41 grams
  • Protein: 5 grams

 

Cucumber Gazpacho

Yields: 3 servings per recipe

  • 3 cucumbers, peeled and diced
  • 12 oz. plain yogurt or Greek yogurt
  • 1 T. lime juice
  • 2 t. lemon juice
  • 2 Roma tomatoes, diced
  • salt and pepper to taste
  1. Combine all ingredients, minus half of a diced cucumber, in blender.
  2. Puree until smooth.
  3. Place in a plastic bowl and add remaining cucumber and diced tomato.
  4. Cover and chill a minimum of 4 hours.

Nutrition

  • Calories: 95
  • Fat: 4 grams
  • Carbs: 11 grams
  • Protein: 5 grams

 

French Onion Soup

ENJOY!

Yields: 4 servings per recipe - 1 cup per serving

  • ½ c. unsalted butter
  • 2 T. olive oil
  • 4 c. sliced onions
  • 4 (10.5 oz.) cans beef broth
  • 2 T. dry sherry (optional)
  • 1 T. dried thyme
  • salt and pepper to taste
  • 4 slices French or whole wheat bread
  • 4 slices provolone cheese
  • ¼ c. grated Parmesan cheese
  1. Melt butter with olive oil in an 8 quart stock pot on medium heat.
  2. Add onions and continually stir until tender and translucent. Do not brown the onions.
  3. Add beef broth, sherry and thyme. Season with salt and pepper, and simmer for 30 minutes.
  4. Heat the oven broiler.
  5. Ladle soup into oven safe serving bowls and place one slice of bread on top of each (bread may be broken into pieces if you prefer).
  6. Layer each slice of bread with your cheeses.
  7. Place bowls on cookie sheet and broil in the preheated oven until cheese bubbles and browns slightly.

Nutrition

  • Calories: 593
  • Fat: 45 grams
  • Carbs: 22 grams
  • Protein: 21 grams

Ginger Beef Soup

Yields: 4 servings per recipe - 1 cup per serving

  • 1 lb. stew meat
  • 32 oz. beef broth, low sodium
  • 2 c. frozen vegetables
  • 2 T. ground ginger
  • 1 T. oregano
  • 2 T. olive oil
  1. Heat saute pan to a medium heat with olive oil.
  2. Sear/Brown meat on each side, and place in crock pot when finished.
  3. Add the remaining ingredients to the crock pot.
  4. Cover and cook on low for 8 hours.

Nutrition

  • Calories: 340
  • Fat: 25 grams
  • Carbs: 6 grams
  • Protein: 22 grams

 

Green Chile Chicken Soup

Yields: 8 servings per recipe - 1 cup per serving

  • 64 oz. low sodium chicken broth
  • 4 whole green chills (canned is fine)
  • 5 cloves of garlic, mashed
  • 1 T. lemon juice
  • 1 T. lime juice
  • 15 oz. can Cannellini beans
  • 2 shredded or diced chicken breasts
  • 2 T. chopped cilantro
  • salt and pepper to taste
  1. In a large stock pot, slowly simmer the broth, green chiles, garlic, and the lemon and lime juice for a minimum of 90 minutes.
  2. Pour the broth mixture through a fine mesh strainer so you are left with just the broth.
  3. Return to stove and add beans.
  4. Let simmer for 10 minutes.
  5. Taste the broth, and adjust your salt and pepper accordingly.
  6. Add the chicken and allow it to warm through.
  7. Ladle into bowls, top with cilantro, and enjoy!
  8. TIP You can also add shredded cheese and tortilla strips to make it more of a tortilla soup.

Nutrition

  • Calories: 165
  • Fat: 2 grams
  • Carbs: 12 grams
  • Protein: 18 grams

 

Green Chile Posole

Yields: 4 bowls

  • 3 pork chops or chicken breasts, cooked and chopped
  • 25 oz. can hominy
  • 28 oz. can green chile enchilada sauce
  • 32 oz. low sodium chicken stock
  • 1 T. TLC House Seasoning (combo of sea salt, garlic and pepper)
  • ¼ t. cumin
  • ½-1 c. chopped cilantro
  • 2 limes, cut into wedges
  • 1 avocado, sliced and diced (optional)
  1. Drain and rinse the hominy.
  2. Combine the pork chop (or chicken), hominy, enchilada sauce, stock, House Seasoning and cumin into a large pot.
  3. Bring to a boil for 10 minutes, reduce to low and allow to simmer for 30-45 more minutes.
  4. Ladle into bowls.
  5. Garnish with cilantro, avocado, and squeeze lime juice over.

Nutrition

  • Calories: 360
  • Fat: 14 grams
  • Carbs: 35 grams
  • Protein: 19 grams

 

Lemongrass Chicken Noodle Soup

Yields: 6 servings per recipe - 1 c. per serving

  • 2 c. dry pasta
  • 48 oz. chicken broth, low sodium
  • 2 chicken breasts, cut into cubes
  • 1 T. lemongrass taste
  • 1 t. garlic
  • salt and pepper to taste
  • 1 cube chicken bouillon
  • assorted veggies per preference
  1. In the crock pot, mix together the lemon paste, noodles, and veggies, making sure everything is coated evenly.
  2. Add broth and bouillon cube and stir well.
  3. Add chicken if it is raw and cook on high for 6 hours.
  4. If chicken is already is cooked, turn crock pot on high for 3 hours. Then add chicken and cook 1 more hour.

Nutrition

  • Calories: 272
  • Fat: 3 grams
  • Carbs: 25 grams
  • Protein: 25 grams

 

Pumpkin Soup

Yields: 4 servings per recipe - 1 c. per serving

  • 15 oz. can pumpkin puree
  • 1 c. vegetable or chicken stock
  • 1 c. milk
  • 2 T. applesauce
  • 1 T. TLC Pumpkin Spice Seasoning
  • ½ T. brown sugar
  • ½ t. thyme
  • ½ t. onion powder
  • ½ t. salt
  • ⅛ t. black pepper
  1. In a medium pot over medium heat, toast all spices until fragrant.
  2. Whisk in the stock to the spices and let simmer for 2 minutes.
  3. Slowly whisk in the milk and the applesauce while continually stirring and add in the puree 1 spoonful at a time.
  4. Whisk until well combined and simmer over medium low heat for 1 hour.
  5. Top with toasted pumpkin seeds and fresh thyme.

Nutrition

  • Calories: 111
  • Fat: 2 grams
  • Carbs: 16 grams
  • Protein: 3 grams

 

Vegetarian Chili

Yields: 6 (1 c.) servings per recipe

  • 1 28 oz. can petite diced tomatoes
  • 1 15 oz. can corn
  • 1 15 oz. can beans (whatever your favorite kind is!)
  • 4 oz. can diced green chiles
  • 1 small sweet potato, peeled and cut into a small dice
  • 1 red bell pepper, cut into a small dice
  • 2 T. chili seasoning (or 2 packets)
  • 1 c. vegetable stock or water
  1. In a colander, rinse and drain the corn, beans, and green chiles. Do not rinse or drain the tomatoes
  2. Add all ingredients to the crock pot.
  3. Put on low and let cook 6-8 hours.

Nutrition

  • Calories: 215
  • Fat: 12 grams
  • Carbs: 13 grams
  • Protein: 25 grams

 

White Chicken Chili

Yields: 4 servings per recipe

  • 32 oz. chicken broth, low sodium
  • 2 chicken breasts, cooked and diced
  • 15 oz. can white chili beans
  • 15 oz. cannellini beans
  • 15 oz. can corn
  • 4 oz. can green chiles
  • 2 T. TLC Chili Seasoning
  • 1 lime
  • 1 T. cilantro or parsley, chopped finely as garnish
  1. Rinse and drain the corn and cannellini beans.
  2. Add to a large pot on the stove.
  3. Add the chili beans (do not drain!)
  4. Add all remaining ingredients and simmer on low for 1 ½ to 2 hours.
  5. When done, add the juice of one lime and toss with cilantro or parsley.
  6. TIP: If done in a crock pot, use raw chicken cut in a 1 inch dice.
  7. Set to low for 4 hours.
  8. Check frequently, as this can overcook itself very quickly.

Nutrition

  • Calories: 443
  • Fat: 10 grams
  • Carbs: 44 grams
  • Protein: 36 grams