Cheddar Potato Soup

Ingredients:
10 slices turkey bacon, cooked
3 tbsp butter + 1 tbsp butter
1 c onion, diced
2 tbsp all purpose flour
2 c reduced sodium chicken stock
2 c skim milk
1.5 lbs yellow potatoes, diced
3 c sharp cheddar, shredded
1/2 c plain 0% Greek yogurt
1/4 tsp salt
1/2 tsp black pepper
1/4 tsp garlic powder
1/2 tsp nutmeg
3 scallions, thinly sliced

Directions:
*I cook my turkey bacon in the oven at 400° for 20-25 minutes.  I line a baking sheet with aluminum foil and then set a wire rack on top of the foil. Spread turkey bacon on wire rack and bake. Remove from oven, let cool, and slice into small pieces.

1. Add onion and 1 tbsp butter to a large stock pot. Saute for 4-5 minutes. Add chicken stock into onion and bring to a boil. Add potatoes and cook until fork tender, about 10-15 minutes.
2. While potatoes are boiling, melt remaining 3 tbsp butter in large deep skillet on medium-low heat. When butter is melted, add flour and mix into butter creating a roux. Turn heat up to medium, and whisk in 1 c of milk, whisk until no clumps of flour/butter remain. As it begins to thicken slightly, add in the next cup of milk. Whisk until it begins to thicken slightly and is heated. Whisk in salt, pepper, garlic powder, and nutmeg.
3. Add cheese to milk one cup at a time, whisking each time until cheese is completely melted. Allow cheese sauce to thicken, about 5 minutes on medium heat.
4. Stir Greek yogurt to cheese sauce until well combined and melted.
5. Combine cheese sauce to stock pot with cooked potatoes. Add cooked bacon. (I like to slightly mash my potatoes at this point)
6. Serve with scallions sprinkled on top.

Slow Cooker Cheesy Ham & Potato Chowder

Ingredients:
1 1/2 c water
3 c skim milk
1 lb yellow potatoes, cubed
1 small yellow onion, chopped
1 1/2 c matchstick carrots
1 1/2 c corn (I use frozen)
16 oz. fully cooked cubed ham
10 strips fully cooked turkey bacon, diced
2 packets chicken broth concentrate (My packets are 0.42 oz each)
1/2 tsp black pepper
3 tbsp. all-purpose flour
3 c sharp cheddar cheese, shredded

Directions:
1. Add all ingredients except flour and cheese to slow cooker. Cook on high for 4 hours.
2. In a small dish, add flour with 1/4 c water. Mix together until there are no lumps. Gradually stir into crock pot with cooked ingredients.
3. Add cheese to crock pot. Stir until melted and well incorporated.

Serving size 1 c, yields about 15 servings.

Spicy Black Bean Taco Chili

Sorry I didn’t get a picture of this recipe.  It was so delicious, by the time I went back to take picture it was gone! I will be making this again in the near future, so picture to come when I make it again 🙂 Enjoy!

Ingredients:
for the chicken-
1 1/2 lbs boneless, skinless chicken breast
1/4 c extra virgin olive oil
1 tbsp. chili powder
1/2 tsp salt
1/4 tsp black pepper
1 tsp cumin, ground
1/2 tsp oregano
1/8 tsp cayenne, ground

for the chili-
1 1/2 c frozen corn
1 can black beans, drained, rinsed
1 can mild Rotel
1 small yellow onion, diced
3 garlic cloves, minced
3 c chicken stock
1/2 tbsp. chili powder
1/4 tsp salt
1/8 tsp black pepper
1/2 tsp cumin, ground
1/4 tsp oregano
dash cayenne pepper

optional toppings-
shredded cheese
tortilla chips

Directions:
1. Prep the chicken by adding chicken, extra virgin olive oil, and seasonings for chicken into a large Zip Lock bag. Seal and toss until chicken is coated well (I usually freeze my chicken at this point until I’m ready to use it. I add it to the crockpot frozen, but you can add it right after prepping if you want to make the chili right away).
2. Add corn, black beans, Rotel, onion, garlic, chicken stock, prepared chicken breast, and seasonings to crockpot.
3. Cook on LOW for 6-8 hours or HIGH for 4-6 hours. With about 30 minutes of cook time left, use tongs to remove chicken breasts onto a plate. Shred chicken with two forks and add back to crockpot after all chicken is shredded. Allow to cook remaining 30 minutes.
4. Serve in bowls topped with shredded cheese and tortilla chips.

Yields about 8-10 servings, serving size 1 c

Recipe modified from www.bakedbyrachel.com

Lasagna Soup

Ingredients:

4 c beef broth
1/2 c water
4 cloves fresh garlic, minced
1 tbsp dried parsley
1 tbsp dried basil
1 c onion, chopped
28 oz canned crushed tomatoes
6 oz. tomato paste
2 cans (5.5 oz cans) V8 (I use one original and one hot spicy)
2 c whole wheat natural rotini noodles, dry
1/4 tsp black pepper
1/4 tsp table salt
1 1/4 lb extra lean ground turkey

(optional) fat free mozzarella cheese, to sprinkle on top 

(optional) sour cream

 

Directions:

1. Add beef broth, garlic, parsley, basil, onion, tomatoes, tomato paste, v8, salt, and pepper to crockpot. Stir to combine.

2. In a large skillet, cook ground turkey until no longer pink. Drain excess liquid from meat. Add cook ground turkey to crockpot. 

3. Cover and cook on high for 4-6 hours (cook times may vary). 

4. With about 45 minutes of cook time remaining, add dry rotini noodles and water to crockpot. Cover and allow to cook the remainder 45 minutes.

5. Serve in bowls topped with fat free mozzarella cheese and a dollop of sour cream, if desired.

 

Yields 12 servings, serving size 1 c

3 points on Weight Watchers Points+ System

*Add additional points for cheese and sour cream

 

I am in no way affiliated with Weight Watchers.

 

recipe modified from www.familyfreshmeals.com

Spicy Mexican Chicken Chowder

Ingredients:

1 lb boneless, skinless chicken breast, thawed

1 c onion, diced

1 c brown rice, dry

1 packet fajita seasoning

1/2 tsp garlic powder

1 can black beans, drained, rinsed

1 can corn, drained

2 cans Mexican Ro-Tel with cilantro & lime juice

3 c Fat free, low sodium chicken broth

1 can Campbell’s Fiesta Nacho Cheese soup, undiluted 

(Optional) 12 homemade cornbread muffins

Directions:

1. Add chicken breasts to bottom of crock pot. Add onion, black beans, corn, dry rice, fajita seasoning, Ro-Tel, chicken broth, nacho cheese soup, and garlic powder. Stir all ingredients together.

2. Cook on high for 4 hours (cooking times vary with each crock pot). Remove chicken with tongs onto plate. Cut into bite-sized pieces with knife or shred with two forks. Return chicken to crock pot and allow to cook for an additional 20 minutes.

3. Serve chowder over sweet cornbread muffins in a bowl. 

 

Yields 13 servings, serving size 3/4 c chowder

4 points on Weight Watchers Points+ System

 

I am in no way affiliated with Weight Watchers.

Simple Gluten/Milk free Roux Substitution for “Cream-of-…” Soups

I wanted to share these recipes I found over at A Frugal Simple Life.  I have found these substitutions to be really helpful in modifying recipes that call for “cream-of-…” soups to make them gluten/milk-free.  I’ll post a few links where I’ve used these in different ways in some of my recipes. It’s a great roux that taste exactly the same as the canned cream-of soups.

Basic White Sauce Roux Substitution:

3 tbsp Smart Balance Light, dairy-free butter

3 tbsp gluten-free all-purpose flour

1/4 tsp salt

1/8 tsp black pepper

1 1/4 c water or milk substitute (I prefer Rice Dreams rice milk, but you could use almond milk or any soy/coconut milk)

 

Directions:

1. Melt butter saucepan over low heat.

2. Once butter is melted, stir in flour. Slowly add liquid, stirring with wire whisk to prevent lumps. Cook until desired thickness is achieved (about 2-3 minutes for me).

3. Add seasonings. Makes 1 cup or 1 can of condensed soup.

 

Cream-of-Chicken Soup Roux Substitution:

3 tbsp Smart Balance Light, dairy-free butter

3 tbsp gluten-free all-purpose flour

1/4 tsp salt

1/8 tsp black pepper

1/2 c + 2 tbsp water

1/2 c + 2 tbsp 100% fat free chicken broth

1/4 tsp sage

 

Directions:

1. Melt butter saucepan over low heat.

2. Once butter is melted, stir in flour. Slowly add water and chicken broth, stirring with wire whisk to prevent lumps. Cook until desired thickness is achieved (about 2-3 minutes for me).

3. Add seasonings. Makes 1 cup or 1 can of condensed soup.

 

tomato Soup Roux Substitution:

3 tbsp Smart Balance Light, dairy-free butter

3 tbsp gluten-free all-purpose flour

1/4 tsp salt

1/8 tsp black pepper

1 1/4 c Low Sodium V8 juice (original or spicy hot)

dash of onion powder

dash of garlic powder

dash of basil

dash of oregano

 

Directions:

1. Melt butter saucepan over low heat.

2. Once butter is melted, stir in flour. Slowly add V8 juice, stirring with wire whisk to prevent lumps. Cook until desired thickness is achieved (about 2-3 minutes for me).

3. Add seasonings. Makes 1 cup or 1 can of condensed soup.

 

Mushroom/Celery/Chive Soup Roux Substitution:

3 tbsp Smart Balance Light, dairy-free butter

3 tbsp gluten-free all-purpose flour

1/4 tsp salt

1/8 tsp black pepper

1 1/4 c water, stock, or milk substitute (I prefer Rice Dreams rice milk, but you could use almond milk or any soy/coconut milk)

1/4 c chopped mushrooms, celery, or chives

1 tbsp onion, minced

 

Directions:

1. Melt butter in saucepan over low heat. Add onion to butter and cook until onions are translucent. 

2. Stir in flour. Slowly add liquid, stirring with wire whisk to prevent lumps. Add in mushrooms/celery/chives. Cook until desired thickness is achieved and vegetables are cooked through (about 2-3 minutes for me).

3. Add seasonings. Makes 1 cup or 1 can of condensed soup.

 

Check out these recipes on how I’ve used these substitutions:

Chicken Pot Pie (Made with Gluten-free/Milk-free Roux)

Cheddar-Broccoli Rice Stuffed Baked Potato 

Gluten free/Milk free Hamburger Green bean Pie

Chicken & Gnocchi Soup (Gluten and Milk Free)

Ingredients:

4 tbsp Smart Balance light, dairy-free butter

4 tbsp gluten-free all-purpose flour

3 1/2 c Rice Dreams rice milk (any milk will work…you can also use half & half if you don’t need a dairy free option)

5 c fat free chicken broth

1/2 tsp black pepper

1/2 tsp thyme

1/2 tsp parsley

2 garlic cloves, minced

dash of nutmeg

9 oz. gluten-free potato gnocchi (Found at Whole Foods, Earthfare, Fresh Market, etc.)

6 oz. cooked chicken, cubed

1 c carrot shreds

1/2 c celery, diced

1/2 c onion, diced

1 c fresh spinach, chopped

Directions:

1. Saute onion, celery, and garlic in butter over medium heat until the onion becomes translucent.

2.  Add flour to butter, onion, and celery. Allow butter/flour roux to simmer for about a minute, then whisk in milk.

3. Add shredded carrots and chicken to roux. Let thicken, then stir in chicken broth. Simmer and let thicken again.

4. Add gnocchi, spinach, and seasonings.  Simmer until soup is heated through and vegetables are cooked and soft.  

 

Yields about 11 servings, serving size 1 c

4 points on Weight Watchers Points+ System

 

*You can adjust the liquid amounts based on the consistency you like of your soup. For thicker soup, decrease the amount of chicken broth.

 

I am in no way affiliated with Weight Watchers.

 

Recipe modified from www.copykat.com

Chicken and Orzo Vegetable Soup

Ingredients:

8 c reduced-sodium chicken broth
1 tsp table salt, or more to taste
1/2 tsp black pepper, freshly ground
4 medium uncooked carrots, thinly sliced into rounds
1 medium uncooked fennel bulb, thinly sliced and then chopped
1 c uncooked orzo
2 c cooked skinless, boneless chicken breast
1/4 c fresh lemon juice
3 Tbsp fresh dill

Instructions:

1. Heat broth, salt and pepper in a large pot over high heat.  Bring to boil.

2. Add carrots, fennel and orzo. Return to boil.

3. Reduce heat to low and simmer, partially covered, until orzo and vegetables are tender, about 8 to 10 minutes.

4. Stir in chicken and continue to cook until chicken is heated through.

5. Remove pot from heat.  Stir in lemon juice and dill.

 

Yields 8 servings, serving size 1 1/4 c

4 points on Weight Watchers Points+ System

 

I am in no way affiliated with Weight Watchers.

 

Recipe from weightwatchers.com

Green beans, Red Potatoes, and Turkey Sausage

Ingredients:

1.5 lbs red potatoes, cubed into bite-sized pieces
4 c Fat free chicken broth
26 oz turkey sausage, chopped (I use Hillshire Farms Smoked Turkey Sausage)
2 tbsp Worcestershire sauce
16 oz Fresh cut green beans (if using frozen beans, run under warm water for a one to two minutes to thaw first)
3 garlic cloves, minced (or 1/2 tsp garlic powder)
1 tsp basil, dried ground
1/2 tsp thyme, dried ground
1/2 tsp black pepper
1/4 tsp salt
1 small onion, chopped

Directions:

1. Add chicken broth, garlic, basil, thyme, pepper, and salt into a large pot. Heat on medium-high to high heat until broth begins to just foam.
2. Turn down heat to medium-low and add potatoes. Simmer for 10 minutes. (Watch carefully, if you let the chicken broth get too hot it will foam over. Turn the heat down as soon as it begins to foam to keep this from happening)

3. While potatoes are simmering, add Worcestershire and onion in a large skillet over medium-high heat.  Saute until onions are translucent and cooked through.
4. Add chopped turkey sausage to onion mixture and saute until sausage is heated through. 

5. Stir green beans into potatoes and chicken broth at the end of the 10 minutes. Heat for about 5 minutes.
6. Stir sausage, onion and residual juices into potato/green bean pot.  

7. Allow to simmer an additional 10 minutes or until heated to your liking.

*You can drain the excess liquid if you don’t want it to be like a soup.

 

Yields 11 servings, serving size 1 cup
4 points per serving on Weight Watchers Points+ System

 

I am in no way affiliated with Weight Watchers.

Crock Pot Taco Soup

Ingredients:

1.25 lbs extra lean ground turkey
1 c onion, diced
1 can black beans, drained, rinsed
1 can chili beans
1 can Rotel with green chilies
1 can kidney beans, drained, rinsed
1 can corn, drained
1 packet taco seasoning
1 packet Hidden Valley Ranch seasoning mix
1 tsp cumin
1 tsp chili powder
6 oz. tomato paste
8 c water

Optional toppings for soup:

Sour cream (omit for milk-free option)
Fat free cheddar cheese (Use cheddar flavored Soy Veggie Shreds for milk-free option)
Corn chips

Directions:

1. In a large skillet, cook ground turkey & onion over medium-high heat until turkey is no longer pink and onions are translucent.

2. Drain & discard any excess liquid.

3. Put turkey and onions into crock pot. Add all other ingredients to turkey in crock pot.

4. Cook on high for about 4 hours or low for 6 hours.
5. Optional: Serve with corn chips and a dollop of sour cream.

 

Yields 15 servings, serving size 1 cup

3.5 points on Weight Watchers Points+ System

*add additional points for toppings

 

I am in no way affiliated with Weight Watchers.

 

Recipe modified from sugarandspice-celeste.blogspot.com