Holcomb - First, the Soup: Healthy Soup, Stew, and Chili Recipes

a Scrumptious Low-Calorie Recipes Cookbook First, the Soup: Healthy Soup, Stew, and Chili Recipes Joan Holcomb FTL Publications Minnetonka , Minnesota Copyright 2012 by FTL Publications All rights reserved. The author and publisher of this cookbook assume no responsibility for the use or misuse of the contents, or for any physical or mental injury, damage, and/or financial loss sustained to persons or property as a result of using this cookbook. The liability, negligence, use, misuse, or abuse of the implementation of any methods, strategies, instructions, or ideas contained in the material herein is the sole responsibility of the reader. The material contained in this publication is provided for information purposes only. The author and publisher have used their best efforts in preparing this cookbook, and the information provided herein is provided "as is." The author and publisher make no representation or warranties with respect to the accuracy or completeness of the contents of this cookbook and specifically disclaim any implied warranties of merchantability or fitness for any particular purpose and shall in no event be liable for any loss of profit or any other damages, including but not limited to special, incidental, consequential, or other damages. Cookbooks by Joan Holcomb: Fruit is not Dessert: Rich Low-Calorie Desserts More Than Water: Tasty Low-Fat Beverages, with and without alcohol First, the Soup: Healthy Soup, Stew, and Chili Recipes Snack Time: Lite and Tasty Snack Recipes The Main Course: Healthy and Hearty Main Dishes Joan Holcomb's web page: http://joanholcombcookbooks.com
Introduction Several studies have shown that people who consume soup before a meal eat measurably fewer calories during the meal than those who have nothing prior to mealtime.

Soup can be filling and satisfying without having an excess of calories. It can, in itself, be a meal (or a snack). This cookbook has soup recipes which are generally lower in calories than their full-calorie counterparts. Avoiding fillers such as cornstarch and including healthy ingredients makes them more nutritious and less fattening. Even better, the recipes taste great, too! Time after time I've received compliments on these recipes from people who are watching their weight, and people who aren't (and seem surprised that they're eating a lower-calorie recipe). So try these out, and enjoy! Important note : this is not a cookbook with zero calorie soups.

Those looking for zero (or nearly zero) calorie soups can use commercially prepared low-calorie soups, broth, or bouillons. While the calories per serving of the soups in this cookbook are under 200 calories per serving, they aren't zero. In particular, stews and chilis will never reach under 50 calories per serving due to the characteristic nature of their ingredients. Also, this the recipes are not necessarily low-carb. Because of all the vegetables, they have carbs, in some cases lots of carbs, but they're GOOD, healthy carbs. Disclaimer: The contents of this cookbook may not be construed as a medical diagnosis, treatment, advice, claim, or substitute for a physician's care.

Consult a physician or other health care provider before starting a weight loss or exercise program. Joan's results are not typical, and she cannot guarantee you will have the same results. Your results are up to you!
List of Recipes Soups Easy Vegetable Soup Chicken Soup with Egg Make-It-Yourself Vegetable Soup Vegetable Soup with Cheese Easy Chicken Vegetable Soup Southwestern Soup Beefy Vegetable Soup Chicken Soup with Noodles Easy Potato Soup Lite Soup with Hamburger Lite Wild Rice Soup Easy Vegetable Soup Lite and Easy Curry Soup Lite and Easy Chicken Gumbo Lite Summery Soup Stews Chicken Stew Lite Chicken Stew with Vegetables Lite Beef Stew Chilis Unbelievably Good Chili Lite and Tasty Chili Easy Chili with Chicken
Soups

This soup just involves taking six cans of ingredients and combining them. Quick and tasty! Ingredients: 1-15 oz can minestrone soup 1-15 oz can RO*TEL brand tomatoes 1-15 oz can black beans 1-15 oz can white corn 1-15 oz can mixed vegetables 1-15 oz can vegetable broth Instructions: In a large pot, add all ingredients. Heat, stir, and enjoy! 10 servings Per serving: Calories: 130 Fat: 2 g Fiber: 3 g Carbs: 25 g Heres a nice light chicken soup recipe with egg for added flavor. Ingredients: 2 (14.5 ounce) cans chicken broth
1 tbsp cornstarch
1 egg, lightly beaten
2 tbsp chopped scallions
1 tbsp chopped parsley Instructions: 1.

In a pot or kettle, add chicken broth and cornstarch. Heat slowly, stir until thick. 2. Add beaten egg to pot and stir gently. 3. 4 servings Per serving: Calories: 59 Fat: 2 g Fiber: 0 g Carbs: 3 g
Make-It-Yourself Vegetable Soup This is a basic vegetable soup that you can adapt to your own tastes. 4 servings Per serving: Calories: 59 Fat: 2 g Fiber: 0 g Carbs: 3 g
Make-It-Yourself Vegetable Soup This is a basic vegetable soup that you can adapt to your own tastes.

Ingredients: 1 tsp vegetable oil 3/4 cup sliced carrots 1/2 cup diced onions
1/2 cup green beans
1 Tbsp tomato paste 3 cups fat-free beef broth (or chicken, or vegetable, if preferred)
salt and pepper (and/or other seasonings) to taste Instructions: 1. Add vegetable oil to bottom of saucepan. 2. Add carrots, onions, and green beans and saut about 5 minutes or until soft. 3. 4 servings Per serving: Calories: 45 Fat: 0 g Fiber: 2 g Carbs: 6 g
Vegetable Soup with Cheese Heres a vegetable soup with cheese added for a unique flavor. 4 servings Per serving: Calories: 45 Fat: 0 g Fiber: 2 g Carbs: 6 g
Vegetable Soup with Cheese Heres a vegetable soup with cheese added for a unique flavor.

Ingredients: 3 cans fat-free chicken broth 1-15 oz can RO*TEL brand tomatoes 2-16 oz bags of vegetables (green beans, cauliflower, cabbage, carrots, onions, and/or mushrooms) 10 oz Velveeta Light cheese Instructions: 1. Add all ingredients except cheese to a pot and simmer 45 minutes. 2. Add cheese, heat and stir until melted. 10 servings Per serving: Calories: 108 Fat: 3 g Fiber: 2 g Carbs: 12 g
Easy Chicken Vegetable Soup Open 5 cans, dump in a Dutch oven, and youre done. Ingredients: 1 can fat-free chicken broth
1 can sliced carrots
1 can sliced potatoes
1 can zucchini and tomatoes
1 can tomatoes with basil, garlic and oregano Instructions: 1.

Add contents of cans into a Dutch oven. 2. Simmer 1 hour 8 servings Per serving: Calories: 55 Fat: 0g Fiber: 3 g Carbs: 6 g
Southwestern Soup Soup with a taco flavor. Ingredients: 1 pound lean ground beef or turkey
1 large onion, chopped
1 pkg. taco seasoning
1 pkg. ranch dressing mix
1 can whole kernel corn
1 can RO*TEL brand tomatoes
1 can diced tomatoes
3 cans beans
1 can chicken broth Instructions: 1.

Add meat and onion to a large pan. Brown, drain. 2. Mix in taco seasoning and ranch dressing mix. 3. 4. 4.

Simmer 1 hour 20 servings Per serving: Calories: 150 Fat: 5 g Fiber: 5 g Carbs: 18 g
Beefy Vegetable Soup Heres a vegetable soup with beef with a touch of chili flavoring. Ingredients: 8 ounces extra lean ground beef
1 (10 ounce) can Healthy Request Tomato Soup
1 (15 ounce) can diced tomatoes, undrained
1 cup chunky salsa (mild, medium or hot)
1 cup water
1 (15 ounce) can mixed vegetables, rinsed and drained
1 teaspoon chili seasoning
1/8 teaspoon black pepper Instructions: 1. Brown meat in a large saucepan. 2. Add tomato soup, diced tomatoes, salsa, and water. 3.

Mix in vegetables, chili seasoning, and pepper. 4. Lower heat and simmer for 10 minutes. Stir occasionally. 10 servings Per serving Calories: 114 Fat 4 g Fiber 3 g Carbs 13 g
Chicken Soup with Noodles Heres a homemade chicken noodle soup. Ingredients: 1/2 Tbsp olive oil
1 cup celery, chopped
2 quarts water

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