Salmon Chowder

Salmon Chowder
from the Health Department

*Seth isn't a salmon fan, but he liked this soup.

¾ C. chopped onion

½ C. chopped celery

1 tsp. garlic powder

2 C. diced potatoes

2 C. carrots, diced

2 C. chicken broth

1 tsp. salt

1 tsp. black pepper

2 (16 oz. cans) salmon

1 (12 oz.) can evaporated milk

1 (16 oz.) bag frozen creamed corn (or I used canned)

½ lb. Cheddar or cheese blend, shredded

Directions:

1. Melt butter in a large pot over medium heat. Saute onion, celery, and garlic powder until tender. Stir in potatoes, carrots, broth, salt, and pepper. Cover and summer 20 minutes.

2. Stir in salmon, evaporated milk, corn, and cheese. Cook until heated through.

Makes approximately 8 servings.


Variations:

May add 2-3 Tbsp. butter.

May add whole wheat tortilla cut into strips or pieces.

May use any other meat or vegetable combinations.

Healthified Calico Bean Chili

Healthified Calico Bean Chili
From eatbetteramerica.com; seemed to be well liked

82% less sodium • 37% less sugar than the original recipe—see the comparison. Combine black-eyed peas and black beans in a 30-minute vegetarian chili that’s sure to top your family’s most-requested list.

My version with 8 servings:

4 C. water
4 (14.5 oz) cans diced tomatoes
4 C. cooked black beans (1 1/3 C. dried)
3 C. black-eyed peas, cooked (1 C. dried; 1/2 lb.)
1 Tbsp. onion powder (original recipe would call for 4 C. onion chopped..got lazy)
1/4 C. chili powder
1 tsp. ground cumin
1 C. shredded cheddar

1. In a medium saucepan, combine water, undrained tomatoes, beans, black-eyed peas, onion, tomato paste, chili powder, and cumin. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Ladle chili into bowls. If desired, sprinkle each serving with cheese.

Prep Time:5 min
Start to Finish:
makes:2 Servings
1 cup water
1 (14.5) ounce can Muir Glen® no-salt-added diced tomatoes
1 cup canned organic no-salt-added black beans, rinsed and drained
3/4 cup canned black-eyed peas, rinsed and drained
1 cup chopped onion
1/4 cup no-salt added tomato paste
1 tablespoon chili powder
1/4 teaspoon ground cumin
1/4 cup shredded reduced-fat cheddar cheese (optional)


Nutritional Information
1 Serving: Calories 270 (Calories from Fat 10); Total Fat 1g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 440mg; Total Carbohydrate 56g (Dietary Fiber 16g, Sugars 14g); Protein 14g Percent Daily Value*: Vitamin A 50%; Vitamin C 50%; Calcium 15%; Iron 30% Exchanges: 3 Starch; 0 Other Carbohydrate; 2 Vegetable Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.

Quick Hamburger Soup

Quick Hamburger Soup
From everydayhealth.com. After having the meat cooked, I placed it all in the crockpot on high for 3-4 hours.

Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins

Ingredients

* 8 ounce(s) beef, extra-lean ground
* 8 ounce(s) turkey, ground
* 2 medium onion(s)
* 2 carrot(s)
* 2 stalk(s) celery
* 2 clove(s) garlic
* 6 cup(s) broth, reduced-sodium beef
* 29 ounce(s) tomatoes, diced (may try tomato sauce next time)
* 1 tablespoon sage, fresh
* 2 teaspoon thyme, fresh
* 1 teaspoon rosemary, fresh
* 1/4 teaspoon salt
* 1/4 teaspoon pepper, black ground
* 2 medium potato(es)
* 1 teaspoon sage

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 (and shredded cheddar).

Quick Info:
Servings
Good for Leftovers
Contains Red Meat
Diabetes-Friendly

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

Spinach Tortellini Soup

Spinach Tortellini Soup
From allrecipes.com - it was said that it tastes even better the next day.

* 1 (10 ounce) package frozen chopped spinach
* 2 (14.5 ounce) cans chicken broth
* 1 (9 ounce) package cheese tortellini
* 1/4 tablespoon dried basil
* 1/4 tablespoon garlic powder
* salt and pepper to taste

Directions

1. In a large pot over high heat, combine the spinach and chicken broth. Heat to boiling, then reduce heat to low. Stir in tortellini, and simmer for 10 to 15 minutes, or until the tortellini is cooked to desired tenderness. Season with basil, garlic powder, salt, and pepper.

Creamy Vegetable Soup

Creamy Vegetable Soup
This is from http://www.shirleyj.com/ as Garden Vegetable Soup, but I have modified it some. I also doubled it for our family of 4 and to allow for some leftovers for lunch. Beans, chicken, or tuna may be a good addition. Also,

1/4 c dried onion flakes (or 1/2 C. yellow onions)
½ c celery (cut into ¼ inch pieces)
1 c. creamed corn (or fresh or whole canned corn)
1/4 c dried carrots (diced) (or 1/2 C. fresh diced carrots)
1 c. potatoes (diced and cooked)
½ t thyme
¼ t black pepper
1 c. Shirley J Universal Sauce
6 c. water
½ t. Shirley J Chicken Bouillon

Directions:
In a pot with 2 cups of the water, boil the onions, celery, potatoes and carrots until the potatoes are tender. Then add the remaining water, Shirley J Universal Sauce and Shirley J Chicken Bouillon. Stir until powder has dissolved and mixture starts to thicken. Cook for about 3 minutes on medium heat. Turn the soup down to low and add corn, thyme and pepper. Keep on low until it is served.

Pumpkin Black Bean Soup

Pumpkin Black Bean Soup
From HomeMadeSimple.com
Modified by Laura Cannon

$10/Serves 5

2 cans black beans, drained and rinsed
14.5 oz. can diced tomatoes
16 oz. pumpkin puree
1/4 C. dried onion flakes
2 garlic cloves, minced
1/4 C. olive oil
4 C. chicken broth
1 Tbsp. cumin, ground
1 tsp. each salt, cinnamon, allspice
1/2 tsp. ground pepper

3 Tbsp. balsamic vinegar (optional...tastes better without)
Baked pumpkin seeds, for garnish

1. Blend diced tomatoes in the blender.
2. Add 2 cups of chicken broth (or water with 4 tsp. buillon granules) and blend.
3. Add rinsed and drained black beans and blend.
4. Place blended ingredients in a pot (crockpot or pot for the stove).
5. Add 2 more cups of water (if used bouillon granules) or broth.
6. Add remaining ingredients to mix except the last two and stir.
7a. If on the stove, simmer uncovered until thick, about 40-45 minutes.
7b. If in the crockpot, place on high for 2-3 hours or on low for 4-6 hours.
8. Before serving, if you wish, stir in vinegar and garnish with pumpkin seeds.

I would imagine this would be a great freezer meal.