White Bean Turkey Chili

Servings: 14 • Serving Size: 1 cup • Old Points: 4 pts • Points+: 5 pts
Calories: 211.5 • Fat: 5.4 g • Protein: 22.5 g • Carb: 23.7 g • Fiber: 8.4 g

cooking spray
2 small onions, chopped
5 garlic cloves
2 tsp chili powder, to your taste
1 bay leaf
1/2 tbsp cumin
1/2 tbsp oregano
2 tsp red pepper flakes (to taste)
3 lbs 99% lean ground turkey
4 16 oz cans of cannellini beans, rinsed and drained
2 cups of fat free chicken broth
1/2 cup of fat free sour cream
salt and pepper to taste

Heat a large heavy bottomed pot over medium flame. When hot, spray oil. Add onions, garlic, saute about 5 min. Add meat and cook, breaking it up until white, about 5 minutes. Add salt, chili powder, cumin, oregano, red pepper flakes and cook for 2 minutes. Add beans, broth, cook uncovered about 10 minutes.

Lower heat and cover, simmer about 45 minutes mixing occasionally. Add sour cream and cook 5 more minutes. Adjust seasoning and salt to taste.

Top with chopped red onion, chopped fresh cilantro, light sour cream, jalapeños and reduced fat cheddar if desired.

Lentil And Chicken Soup

Servings: 8 • Serving Size: 1 1/4 cups • Points: 2 pts
Calories: 126.3 • Fat: 0.8 g • Protein: 15.8 g • Carb: 14.1 g • Fiber: 5.0 g

1 lb dried lentils
3 small chicken breast halves on the bone, skin and fat removed
2 chicken bullion (I like Maggi)
1 packet Sazon (in Latin section)
1 small onion
4 scallions
3 cloves garlic
1 tomato
1/4 cup chopped cilantro (optional)
8 cups water
In a large pot combine lentils, chicken, water and chicken bullion. Boil, covered over medium-low heat until chicken is cooked, about 15 minutes. Remove chicken from the bone and shred, return to pot.

Meanwhile, in a mini chopper, finely chop onions, scallions, cilantro, garlic, and tomato. Add to the lentils with sazon and cook 15 more minutes, or until lentils are soft. (Add more water if needed)

Cabbage Soup with Chicken and Pork

Servings: 8 • Time: 45 minutes • Old Points: 5 pts • Points+: 6 pts
Calories: 255.2 • Fat: 7.4 g • Protein: 31.7 g • Carb: 12.5 g • Fiber: 3.8 g

3 medium carrots, chopped
2 leeks, chopped (whites only)
1 head cabbage, chopped
1 yellow pepper, chopped
15 oz. chicken breasts (3 pieces)
(4) 6 oz. pieces lean pork like pork loin (24 oz total)
2 cloves garlic
2 bay leafs
1/4 tsp cumin
1.5 oz brandy
8 cups of water
1 Knorr chicken bullion
salt
pepper

Chop meat into small chunks. In a large pot, combine meat, water and spices and boil about 15 minutes on medium. Add vegetables and remaining ingredients. Reduce to low, cover and simmer for about 45 minutes.

Cream of Asparagus Soup

Servings: 6 • Size: 10 oz • Time: 30 minutes • Points: less than 1 ww point

2 lbs asparagus (2 bunches)
1 tbsp butter
1 onion, chopped
6 cups fat free chicken broth
2 tbsp low fat sour cream
salt and fresh pepper to taste
In a large pot, melt better on low heat. Add onion and sauté on low for about 2-3 minutes.

Snap the tough ends off the asparagus and disgard. Chop the asparagus into 2 inch pieces. Add to the pot with the onions. Add chicken broth, salt and pepper. Cover and cook about 20-25 minutes or until asparagus is very tender. Remove from heat, add sour cream and using your hand held blender, puree until smooth.

Beef, Potato and Quinoa Soup

Servings: 4 • Size: 1-1/2 cups • Old Points: 7 pts • Points+: 8 pts
Calories: 307.9 • Fat: 13.8 g • Protein: 15.7 g • Carb: 31.3 g • Fiber: 4.6 g

2 tsp olive oil
6-7 scallions, chopped
2 cloves garlic, minced
1 tomato, diced
1 tsp cumin
1/2 tsp Badia Sazon with Annato
1/2 lb beef, cubed into small bite size pieces (I used beef tenderloin)
5 cups water
beef bullion
1 carrot, peeled and sliced
2 tbsp yellow bell pepper, diced
2 medium potatoes, peeled and cubed
1 cup cooked quinoa
6 tbsp fresh chopped cilantro
salt and pepper to taste

Saute oil in a large pot, add scallions and garlic and sauté until soft over medium heat, about 3 minutes. Add tomato, cumin, sazon with achiote, 1/4 cup cilantro and cook another 2 minutes. Add beef, water, bullion, carrot, bell pepper, salt and bring to a boil. Cover and simmer on low about 1-1/2 hours, until meat is tender.

Add potato and cooked quinoa and cook an additional 25 minutes. Add remaining chopped cilantro and serve.

Sausage, Mushroom, and Tomato Stew (4 servings, 5 pts each)

6 oz fully cooked Italian style chicken sausages
1 (10 oz) package sliced white mushrooms
1 zucchini, halved lengthwise and sliced
1 (15 oz) can red kidney beans, rinsed and drained
1 (15 oz) can diced tomatoes
1 (8 oz) can tomato sauce
¼ cup water
1 tsp garlic and herb seasoning
2 cups lightly packed baby spinach

Spray skillet. Add sausages, mushrooms, and zucchini. Cook, stirring until lightly browned, about 5 minutes. Stir in all remaining ingredients except spinach and bring to a boil. Reduce heat and simmer about 2 minutes. add the spinach, stirring gently until it wilts, about 1 minute longer.

Corn and Crab Chowder (1 ½ cup serving, 5 pts)

1 tbsp canola oil
2 (10 oz) packages frozen corn kernels, thawed
1 onion, chopped
2 (8 oz) bottles clam juice
1 (14 ½ oz) can chicken broth
½ tsp dried thyme
salt, pepper
¾ lb lump crabmeat, picked over

Heat oil in large saucepan. Add corn and onion, cooking stirring until softened, about 6 minutes. Add clam juice, broth, and seasonings. Cover and bring to boil. Reduce heat and simmer 5 minutes. Remove saucepan and let cool about 5 minutes. Transfer soup to blender and puree. Return to saucepan and stir in crabmeat and cook until heated through, about 2 minutes. (you can use 2 6oz cans of lump crabmeat instead.

Kielbasa and Black Bean Soup (6 1 ½ cup servings, 3 pts each)

1 tsp canola oil
½ lb lowfat turkey kielbasa, thinly sliced
1 onion, chopped
2 small carrots, chopped
1 celery, chopped
1 red pepper, chopped
4 cups reduced sodium chicken broth
1 15 oz can black beans
dried oregano
pepper
1 10 oz package frozen chopped spinach, thawed and squeezed dry

Heat the oil in a large nonstick pot. Add kielbasa and cook, stirring, until lightly browned, about 3 minutes. Add all the remaining ingredients except the spinach. Bring to a boil. Reduced the heat and simmer, covered, until the vegetables are tender, about 10 minutes. Add the spinach and cook until heated through, 2 min longer.