Soups - Innovative Health & Fitness
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Soups

Avocado Soup with Chicken and Lime

INGREDIENTS

  • 4 (6 inch) corn tortillas, julienned
  • 1 ½ tablespoons olive oil
  • 1 white onion, thinly sliced
  • 8 cloves garlic, thinly sliced
  • 4 fresh jalapeno peppers, sliced
  • 8 ounces skinless, boneless chicken breast halves, cut into thin strips
  • 1 quart chicken broth
  • ¼ cup lime juice
  • 1 tomato, seeded and diced
  • Salt and pepper to taste
  • 1 avocado, peeled, pitted and diced
  • ¼ cup chopped fresh cilantro

DIRECTIONS

Preheat oven to 400°F. Arrange tortilla strips on baking sheet and bake in preheated oven until lightly browned, 3-5 minutes. In a large saucepan over medium heat, cook onion, garlic and jalapeno peppers in olive oil until lightly browned, 4-5 minutes. Stir in chicken, chicken broth, lime juice, tomato, salt and pepper. Gently simmer until chicken is cooked, 3-5 minutes. Stir in avocado and cilantro and heat through. Ladle soup into bowls and sprinkle with tortilla strips to serve.

Makes 4 servings. 293 calories per serving.

Black Bean Pumpkin Chili

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 medium sweet yellow pepper, chopped
  • 3 garlic cloves, minced
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (15 ounces) solid-pack pumpkin
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 3 cups chicken broth
  • 2-1/2 cups cubed cooked turkey
  • 2 teaspoons dried parsley flakes
  • 2 teaspoons chili powder
  • 1-1/2 teaspoons ground cumin
  • 1-1/2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • Cubed avocado and thinly sliced green onions, optional

DIRECTIONS

In a large skillet, heat oil over medium-high heat. Add onion and pepper; cook and stir until tender. Add garlic; cook 1 minute longer. Transfer to a 5-qt. slow cooker; stir in the next 10 ingredients. Cook, covered, on low 4-5 hours. If desired, top with avocado and green onions.

Makes 10, 1-cup servings. 192 calories per serving. Recipe from www.tasteofhome.com.

Cheddar Broccoli and Ham Chowder

INGREDIENTS

  • 1 1/2 pounds broccoli cut into bite-sized pieces
  • 3 cups chicken broth
  • 4 tablespoons (2oz) butter
  • 1 cup diced onions
  • 1/4 cup (30g) all-purpose flour
  • 1 1/2 cup milk any percentage
  • 1 1/2 cup (6oz) sharp cheddar cheese cubed or shredded
  • 1 cup (6oz) fully-cooked ham diced
  • 1/2 teaspoon black pepper
  • Salt

DIRECTIONS

In a medium pot, combine broccoli and chicken broth. Cover and simmer until tender, about 10 minutes. Drain the chicken broth into a separate container to use later and set broccoli and broth aside. In a large pot, over medium heat, melt butter and add onions, cooking until translucent. Add flour and cook, whisking continuously for about 2 minutes, until the flour is just golden. Continue to stir and slowly pour in chicken broth and milk. Simmer, stirring occasionally, for about 5 minutes, until the broth has thickened. Stir in cheese, ham, broccoli, pepper, and salt generously to taste. Heat until cheese is melted and soup is warmed through.

Makes 5 servings. 355 calories per serving. Recipe from bakingmischief.com

Roasted Tomato Soup

INGREDIENTS

  • 10 medium Roma tomatoes (cut into 1″ cubes)
  • 1 tablespoon Olive oil
  • 4 cloves Garlic (minced)
  • 1/4 cup Water
  • 1/4 cup Heavy cream (or coconut cream for paleo)
  • 2 tablespoons Fresh basil (minced)
  • 1/2 teaspoon Sea salt
  • 1/4 teaspoon Black pepper

DIRECTIONS

Preheat the oven to 400° F. Line a baking sheet with foil and grease lightly. Toss the tomato chunks with olive oil and minced garlic. Arrange in a single layer on the baking sheet. Roast in the oven for about 20-25 minutes, until the skin on the tomatoes puckers. Transfer the tomato chunks into a blender (including garlic and liquid in the pan) and puree until smooth. (This works best with a high power blender. You can try batches with a regular blender.) Pour the tomato puree into a pot over medium heat. Add water. Season with garlic salt and black pepper to taste. Simmer for 10-15 minutes. Stir in the cream and minced basil.

Makes 6 servings. 95 calories per serving. Recipe from www.wholesomeyum.com.

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