Wendy's Chili (can be crockpot)
This one originally came from Top Secret Recipes. I personally like this one better than the Crockpot Chili recipe
2 pounds ground turkey or lean ground beef
29 ounces tomato sauce
2 16-oz. cans kidney beans, drained and rinsed
2 16-oz. cans pinto beans, drained and rinsed
1 cup diced onion
14 1/2 oz. can diced tomatoes with green chilies
14 1/2 oz. can diced tomatoes with seasoning (chili seasoning or green chili, or italian seasoning)
sm can green chilies (optional for added hotness)
1/2 cup celery, diced
2-3 teaspoons ground cumin
3-4 tablespoons chili powder
1 1/2 teaspoons black pepper
1-2 tsp. unsweetened cocoa powder
2 cups water
2 c. V8 (or tomato juice)
original recipe called for 2 tsp. salt (I omitted it because the canned tomatoes/sauce all have salt)
Brown turkey/beef and drain thoroughly. Combine remaining ingredients and simmer 2-3 hours. This makes a lot. I put mine in crockpot but it takes a large one. I use two cans of Rotel instead of the cans of tomatoes. This last time I used Rotel chili flavor and it was great!
Broccoli Cheese Soup
1 pound frozen winter-style veggies (broccoli and cauliflower)
1 1/2 cans low-sodium, fat-free chicken broth
1/2 10-ounce can of diced tomatoes or diced tomatoes with green chiles
4-5 ounces low-fat cream cheese, cubed
Place the veggies, tomatoes, and broth in a large pot. Bring to a boil, then lower the heat and simmer for 40 minutes. Add the cheese and let it melt as you stir it. Mash up veggies or leave them whole.
Fireside White Bean and Sausage Soup
3/4 pound turkey sausage links, cut into 1/8-inch rounds
2 cups of chopped yellow onion
1 16-ounce can of chicken broth
1/4 cup water
2 bay leaves
1 teaspoon of dried thyme leaves
1/4 teaspoon of black pepper
1/4 teaspoon cayenne pepper
2 16-ounce cans butter beans, well rinsed and drained
Place a dutch oven, preferably cast iron, over medium heat, add sausage, and cook until just beginning to brown. Add onion and cook for 6-8 minutes or until transparent. Add broth, water, bay leaves, thyme, black pepper, and cayenne, scraping bottom and sides. Bring to a boil, reduce heat, cover tightly, and simmer for 5 minutes. Add beans, reduce heat to a very low simmer, and cook for 4 minutes longer, uncovered. Remove from heat and let stand for 20 minutes. Remove bay leaves and serve.
Refried Bean Soup
3 (10 oz) cans Rotel Tomatoes with Green Chilis (Original)
2 cloves garlic, minced
2 (16 oz) cans Spicy Fat-Free Refried Beans
3 Cups fat-free vegetable broth
Combine tomatoes, garlic, and 1 cup of broth in a large pan; boil for five minutes, stirring often. Stir in beans and broth; simmer over low heat for 20 minutes, stirring often.
Serves: 10 (1 Cup Each)
Per Serving: 110 Calories; trace Fat (0.2% calories from fat); 7g Protein; 19g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 725mg Sodium. Exchanges: 1/2 Vegetable.
1 Weight Watchers Point per serving.
White Bean and Turkey Chili
1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey (can use ground turkey breast)
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)
Heat oil in a large Dutch oven over medium-high heat. Add onion; saut√É¬© 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; saut√É¬© for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 286 (19% from fat); FAT 6g (sat 1.2g,mono 2.1g,poly 1.6g); PROTEIN 32.4g; CHOLESTEROL 85mg; CALCIUM 105mg; SODIUM 435mg; FIBER 5.5g; IRON 4.8mg; CARBOHYDRATE 24.3g
2 cups chopped onion
4 garlic cloves, chopped fine
1 cup chopped green pepper
1/4 cup olive oil
2 (35 oz) cans stewed tomatoes, crushed
2 (15 oz) cans kidney beans, drained
2 Tbsp tomato paste
3/4 cup chicken or turkey stock
2 Tbsp chili powder (or up to 4 Tbsp if you like it really hot)
1 Tbsp ground cumin
1 Tbsp dried hot red pepper flakes
1 teaspoon dried oregano
1 Tbsp salt, plus more if desired to taste
1/2 teaspoon black pepper
3 to 4 cups of shredded, cooked turkey meat
Shredded cheddar cheese, chopped red onion, sour cream for optional garnish.
1 In a large, 8-quart, thick-bottom pot, cook the onion and green pepper over medium high heat, stirring, until golden, about 5 minutes. Add the garlic, chili powder, cumin, and red pepper flakes and cook, stirring, for a minute or two more. Add a bit more olive oil if needed.
2 Add tomatoes, tomato paste, stock. beans, oregano, salt, pepper, and cooked turkey meat. Bring mixture to a simmer and reduce heat to low. Simmer, uncovered, for an hour.
3 salt to taste.
The chili may be made in advance and chilled for 2 days, or frozen for 2 months.
Serve with shredded cheddar cheese, chopped red onion, and or sour cream.
Makes about 12 cups. Serves 8.
Tomato Lentil Soup
Makes 2 servings
1 Tbsp extra-virgin olive oil
2 oz pancetta, chopped
3/4 cup brown lentils, rinsed and picked over
1 small onion, finely chopped
1 carrot, diced
1 stalk celery, diced
4 cups water
2 Tbsp tomato paste
1/2 bay leaf
1/2 tsp crumbled dried thyme or marjoram
1 tsp salt, or to taste
1/4 tsp freshly ground black pepper, or to taste
1 to 2 Tbsp red wine vinegar
In a medium-size skillet, heat the oil over medium heat. Add the pancetta and cook until translucent, 5 minutes.
Place the lentils, onion, carrot, celery, water, tomato paste, bay leaf and thyme into the slow cooker. Use a heat-resistant rubber spatula to scrap the pancetta into the crock; stir to combine. Cover and cook on LOW for 7 to 9 hours, until the lentils are completely soft.
Season the soup with the salt and pepper, then add the vinegar, starting with 1 tablespoon and adding more if desired. Serve hot.
Cooker Size, Setting and Cook Time
Cooker: 3 quart
Setting and cook time: LOW for 7 to 9 hours
Christine's Butternut Squash Bisque
1 tablespoon good olive oil
1 tablespoon butter or Smart Balance Buttery Spread
1 medium onion, peeled and roughly chopped
2 cloves garlic, peeled and roughly chopped
1 tablespoon finely chopped fresh sage (4-5 leaves)
1/4 cup Sugar free maple syrup
1 large butternut squash, seeded, peeled and cut into 1-inch cubes
1 gala or braeburn apple, peeled, cored and coarsely chopped
2 teaspoons kosher salt
1 teaspoon freshly ground pepper
3/4 teaspoon ground cinnamon
32 ounces good vegetable stock or broth
fat free 1/2 & 1/2 to drizzle over the top (optional)
toasted, slivered almonds as garnish (optional)
In a large pot over medium heat, saute the onions in the oil and butter until the onions have softened but not browned.
Add the garlic, apples, salt, pepper, cinnamon and maple syrup, continuing to saute until the garlic and apples soften. Take care to adjust the heat so nothing burns or over-browns. You don't want to have browned veggies changing the color of the dish.
Add the squash and sage, rubbing the sage between your fingers as you drop it into the pot, releasing more of its essential oils. Sautee a bit longer until the squash begins to soften.
Add the vegetable stock, stir, cover the pot and let simmer until the squash is cooked through.
Now is the time to taste and adjust your seasonings if necessary. I added a pinch more salt at this point to bring up the flavors.
Off the heat, I used my immersion blender to turn the soup into a smooth, velvety puree. You can also achieve this by pureeing in batches in a food processor. Be careful not to puree too much at one time as the hot liquid can expand quickly and escape from the food processor, causing severe burns.
That's it! So easy. Ladle soup into bowls and drizzle a bit of cream or fat free 1/2 & 1/2 on top for a beautiful, easy presentation, topped with a few toasted, slivered almonds.
Butternut Squash Soup
1 2-lb. butternut squash
1 t. olive oil
1 t. sea salt
fresh-cracked black pepper, to taste
1 large shallot, coarsely diced
2 T. plus 1 t. salted butter (sub in olive oil and/or Smart Balance or healthier choice of butter sub)
1 t. chopped fresh sage leaves, plus 5-10 fresh sage leaves for garnish
1 1/2+ cups chicken stock (or vegetable stock, if you want to keep this dish vegetarian)
1/2+ c. heavy cream(substitute in FF half & half or evaporated lowfat milk)
1/4 cup fresh-grated parmesan cheese
1/4 t. freshly grated nutmeg
Salt and pepper, to taste
Cut squash in half and scoop out seeds. light oil cut sides of squash; sprinkle with salt and place cut-side-down on baking sheet. Bake at 370 degrees for 40-50 minutes, or until squash is very tender when pierced with a fork. Cool slightly; scoop out pulp, discarding the skin.
melt 1 tablespoon of butter in a small saute pan over medium heat. When butter begins to froth, add onions; cook three minutes; add chopped sage. saute for 2 more minutes, or until onions are tender and translucent. Melt additional butter in pan; add 1 cup stock and bring just to simmer. Remove onion mixture from heat and stir into squash pulp; puree in food processor in batches, adding more broth as necessary.
Pour pureed mixture into medium saucepan. Over low heat, stir in heavy cream, nutmeg, parmesan, and salt and pepper to taste (be sure to salt after adding cheese, which is salty itself!). Remove from heat.
Melt remaining teaspoon salted butter in small saute pan over medium heat; lay whole sage leaves in butter and fry until frizzled and slightly brown. transfer to paper towel to drain; garnish soup with crispy sage leaves. (Hint: frizzle ribbons of prosciutto with the sage for a special garnish!)
Beef and Butternut Squash Stew with Rosemary and Balsamic Vinegar
1 medium onion, diced
2 tsp. olive oil (or more, depends on your pan)
1 pound beef tri-tip or top sirloin, cut in 1 1/2 inch cubes
2 cups plus 1 cup butternut squash cubes, cut 1 1/2 inch pieces
1 1/2 cups beef stock (or use one can low sodium beef broth)
1/4 cup water
1 T chopped fresh or frozen rosemary or 2 tsp. finely chopped dried rosemary (or more if you really like rosemary)
2 T balsamic vinegar
salt and freshly ground black pepper to taste
Put one tsp. olive oil into pan, heat a minute and then saute onions until they soften and are just starting to brown. Remove onions from pan, add second tsp. olive oil and beef cubes and saute until beef is well browned on all sides, about five minutes.
Pour in 1/4 cup water and scrape up any browned bits from bottom of pan. Then add sauteed onion, 2 cups squash cubes, rosemary, balsamic vinegar, and beef stock. Lower heat, cover pan, and cook at a gentle simmer until squash is dissolving into the liquid. (Depending on how well your pan lid fits, you may need to add a little water at this point.)
Cut remaining cup squash cubes in half again to make smaller pieces and add to stew. Taste for seasoning to see if you want to add a tiny bit more balsamic vinegar. Cook 20 minutes more or until squash is cooked through. Season with salt and freshly ground black pepper and serve hot.
Lentil Soup with Ground Beef and Brown Rice
(Makes about 6 servings, recipe created by Kalyn to use what was in the house when she was too sick to go to the store!)
1 lb. lean ground beef / beef mince (less than 15% fat)
2 tsp. olive oil (or more, depending on your pan)
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 T minced garlic or garlic puree (or less if you don't like garlic as much as I do)
1 T dried parsley
1 tsp. dried thyme
1/2 tsp. ground cumin
4 cups homemade beef stock (or use 2 cans beef broth, low sodium recommended)
2 cups homemade chicken stock (or use 1 can chicken broth, low sodium recommended)
2 cups water
2/3 cup brown lentils
1/2 cup finely chopped carrots
1/2 cup brown rice (I used Uncle Ben's whole grain brown rice, which I really like)
salt and fresh ground black pepper to taste
Heat 1 tsp. olive oil in heavy frying pan, add ground beef and cook until meat is well browned, using a turner to break up into small pieces. Remove meat to heavy soup pot.
Add another tsp. olive oil to frying pan and add onions and celery and saute 3-5 minutes, until vegetables are starting to soften. Add garlic, dried thyme, ground cumin, and dried parsley and saute 1-2 minutes more.
Add vegetables to soup pot with meat, and rinse out frying pan with the 2 cups of water and add to soup pot. Add beef stock, chicken stock, lentils, and chopped carrots to pot and cook at a very low simmer about 60 minutes, or until lentils are quite soft. Taste soup and decide whether to add a small amount of water. (There should be quite a bit of liquid, and the broth should be flavorful but not too strong tasting. If there isn't very much liquid or broth seems too strong add 1/2 to 1 cup water at this point.)
Add brown rice and continue to simmer soup 30-40 more minutes, or until rice is done but still a bit chewy. Season to taste with salt and fresh ground black pepper (I did not add salt.) Serve hot.
Cauliflower and Red Lentil Soup
2-3 teaspoons oil
1 medium onion, chopped
2 celery stalks, diced
2 carrots, diced
1-2 cloves garlic, minced
1 red jalapeno, seeded and minced
4 cups cauliflower florets
1/2 cup dry whole red lentils, sorted and rinsed
1 small bay leaf
1/2 teaspoon ground cumin
1/2 teaspoon curry powder
pinch of allspice
4-5 cups vegetable broth
1/2 cup unsweetened light coconut milk
Saute onion, celery, and carrot until very lightly browned. Add garlic, pepper and spices; saute until fragrant. Add lentils and broth; cover and simmer about 25-30 minutes. Add cauliflower, cover, simmer until tender. Remove bay leaf. Stir in coconut milk. Season with salt and pepper to taste.
Yields 4 generous bowlfuls of soup.
Yellow Dhal - Sweet Potato Soup
Prep Time: 20 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 20 Minutes
Yields: 6 servings
1 1/2 cups dry yellow lentils
2 1/2 cups water
1/4 teaspoon ground turmeric
1 sweet potato, peeled and cut
into 1-inch cubes
2 tablespoons vegetable oil,
1 onion, finely chopped
1 tomato, finely chopped
3 fresh jalapeno peppers,
seeded and finely diced
salt and freshly ground black
pepper to taste
chopped fresh cilantro, for
1. Rinse lentils under running water; drain. Place lentils, 2 1/2 cups water, and turmeric in a medium pot, and bring to a boil. Cover, reduce heat, and cook until lentils are tender, about 30 minutes.
2. Meanwhile, place cubed sweet potato in a steamer over 1 inch of boiling water. Cover and cook until tender but still firm, about 15 minutes (time may vary depending on size of potato pieces). Once tender, mash sweet potato and lentils together; set aside.
3. Heat the oil in a skillet over medium heat, and cook the onion until lightly browned. Stir in tomato, jalapenos, salt, and pepper, and continue cooking another 3 to 5 minutes. Place lentils, vegetables, and potatoes in a stockpot over medium heat. Stir in water as needed to attain desired consistency. Serve warm with cilantro or green onions.
Servings Per Recipe: 6
Amount Per Serving
* Total Fat: 5.2g
* Cholesterol: 0mg
* Sodium: 399mg
* Total Carbs: 32.7g
* Dietary Fiber: 11g
* Protein: 11.7g
Roasted Vegetable Broth
1 1/2 pounds carrots
1 pound onions
1 pound celery
1 fennel bulb
3-4 teaspoons oil
12 cups water
small bunch of parsley, including stems
2 small bay leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon whole peppercorns
Chop the carrots, onion, celery, zucchini and fennel into large chunks. Divide mixture between two large rimmed sheet pans. Use a pastry brush to lightly coat vegetables with oil. Give the pans a good shake to toss the veggies around and coat all sides with oil.
Place one pan on lower rack of oven and one pan on the upper rack. Roast vegetables at 425F for 15-20 minutes, or until browned on top. Flip veggies around and switch pans to opposite racks. Roast another 15-20 minutes, until browned on all sides.
Remove pans from oven. Transfer roasted vegetables to a stock pot. Pour a little water into hot sheet pans, scraping up all the browned bits, and add to the pot. Add the 12 cups of water, parsley, bay, thyme and peppercorns. Cover and bring to a boil then reduce heat and simmer for about 20 minutes. Remove the lid and simmer another 15-20 minutes. Strain the broth and season with salt to taste. (I used about 1/2-3/4 teaspoon coarse salt.)
Yields approximately 10 cups of broth.
Thai Shrimp Soup with Lime and Cilantro (p2)
1 tablespoon canola oil
3 tablespoons minced fresh ginger
1 small onion, thinly sliced
5 cups lower-sodium chicken broth
1/4 teaspoon red pepper flakes
1 (1/2-pound) head napa cabbage, thinly sliced (about 3 cups)
1 1/2 pounds fresh or thawed frozen shrimp, peeled and deveined
2 tablespoons Asian fish sauce
2 teaspoons grated lime zest
1/4 cup fresh lime juice
1/2 cup chopped fresh cilantro (optional)
Heat oil in a large saucepan over medium heat. Add ginger and onion; cook, stirring often, until fragrant, about 3 minutes. Add broth and red pepper flakes; increase heat and bring soup to a low boil.
Add cabbage and cook 2 minutes. Add shrimp, fish sauce, lime zest, and lime juice; cook just until shrimp turn pink, about 1 minute. Serve hot, sprinkled with cilantro, if using.
Makes 4 (2 1/4 cup) servings
Nutrition per serving: 270 calories, 8 g fat, 1.5 g saturated fat, 38 gr protein, 12 g carbohydrate, 1 g dietary fiber, 1,010 mg sodium
The South Beach Diet Quick & Easy Cookbook, page 78.
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network www.myfitnesspal.com/food/diary/Kier
| current weight: 146.0