Kristen's Recipes

vegetable cooking spray
1 C. chopped onion
1 C. vegetable broth – canned
1 C. chopped cauliflower
1/2 C. sliced carrot
1/2 C. sliced green beans
1 jalapeño pepper – halved lengthwise
1/4 C. all-purpose flour
3 C. 2% low-fat milk
1/4 tsp. white pepper
1 Dash ground red pepper
11 oz. whole-kernel corn – drained
2/3 C. shredded reduce fat sharp cheddar cheese – (2-2/3 oz.)

Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion; sauté until tender. Add broth, cauliflower, carrot, green beans, and jalapeño; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Place flour in a medium bowl. Gradually add milk, stirring with a wire whisk until blended. Add milk mixture, white pepper, red pepper, and corn to pan; stir well. Cook over medium heat until thickened (10 minutes), stirring constantly. Whisk in cheese. Serve hot.

Yield: 4 servigns
Calories: 230
Fat: 6g
Fiber: 2.4g

2 C. lentils (do not presoak)
1 16-oz. (450 gms) can (2 C.) tomatoes, cut up with a spoon
3 carrots, peeled and chopped
1 green pepper, cleaned out and chopped
1 large onion, chopped
1 canned whole pimento, drained and chopped
4 T. olive oil
2 T. all-purpose flour
1 T. salt
8 C. water

Cook onion, pimento, and green pepper in olive oil, until soft, in a large kettle. Stir in flour. Add tomatoes, carrots, lentils, salt, and water. Cover and simmer over very low heat for about 2 hours.

Yields: 12 servings
Calories: 166
Fat: 5.1g
Fiber: 2.22

2 T. olive oil
1 bunch leeks (1 lb.) white part only, sliced
2 portobello mushrooms (8 oz.), diced
7-1/2 C. fat-free chicken broth
5 medium carrots, cut into strips
3/4 tsp. salt
1/4 tsp. dried thyme
1/8 tsp. freshly ground black pepper
2 C. peeled, diced butternut squash
1 medium zucchini (8 oz.), diced
1 large bunch spinach (1 lb.)
1 C. quick-cook barley

Cook quick-cook barley according to package directions. Meanwhile, heat oil in Dutch oven over medium-low heat. Cook leeks 10 minutes, stirring occasionally, until softened. Add mushrooms and cook 5 minutes more. Add broth, carrots, salt, thyme and pepper. Bring to simmer over medium-high heat. Reduce heat to medium and stir in squash and zucchini; simmer 8 to 10 minutes or until vegetables are tender. Stir in spinach and barley; continue simmering until spinach wilts. Serve with Parmesan and breadsticks, if desired. (Not figured in nutritional information)

Yield: 6 servings
Calories: 163
Fat: 7.2g
Fiber: 2.9g

1 C. reduced-sodium fat-free chicken broth
1 can (15 oz.) reduced-sodium crushed tomatoes, undrained
10 oz. smoked deli turkey, cut into 1/2-inch cubes
12 oz. frozen gnocci
1 tsp. poultry seasoning
2 C. broccoli florets
2 C. cauliflower florets
1/2 C. chopped fresh basil
1/4 C. (1 oz.) shredded provolone cheese
Salt and pepper, to taste

Combine chicken broth, tomatoes and liquid, turkey, gnocci, and poultry seasoning in large saucepan. Heat to boiling;

reduce heat and simmer, covered, 5 minutes. Stir in broccoli and cauliflower; simmer 5 minutes longer. Add basil and
cheese, stirring until cheese is melted. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 221
Fat: 2.1g
Fiber: 1.4g

1 package (10 oz.) frozen baby lima beans
1 small onion (enough for 1 C. finely chopped)
4 garlic cloves
1 medium zucchini (enough for 1 C. small dice)
1/4 C. chopped fresh parsley (optional)
2 dozen littleneck clams (see note)
1/2 C. dry white wine
2 T. olive oil
1 tsp. dried fennel seeds
6 C. low-sodium chicken broth
1/2 C. uncooked small seashell macaroni
1/4 tsp. hot red pepper flakes
Salt and freshly ground black pepper
1/3 C. grated Parmesan cheese, for serving

Prepare the ingredients: Thaw the package of lima beans under warm running water or in the microwave; finely chop the onion to measure 1 C.; mince the 4 garlic cloves; cut the zucchini into small dice to measure 1 C.; if using, chop enough fresh parsley to measure 1/4 C.. Rinse the 2 dozen littleneck clams under cold running water; place in a 6-quart saucepan with a tight-fitting lid. Add the 1/2 C. dry white wine. Cover, bring to a boil over high heat, and cook, shaking the pan occasionally, until the clams just open, about 8 minutes. Discard any clams that do not open. Reserve. In a 6-quart heavy-duty saucepan, heat the 2 T. olive oil over medium heat until hot. Add the chopped onion, minced garlic, and 1 tsp. fennel seeds and cooking, stirring, 3 to 5 minutes, until the onion is soft. Add the 6 C. chicken broth and thawed lima beans and bring to a boil. Add the 1/2 C. macaroni and 1/4 tsp. hot red pepper flakes and cook, stirring occasionally, 5 minutes. Add the diced zucchini and cook 2 minutes, or until the pasta is cooked just until al dente. Remove the pan from the heat. Add the steamed clams in their shells, including all the liquid in the pot. Season with salt and pepper and stir in the 1/4 C. chopped parsley, if desired.

Note: You can make this soup with preshucked clams, if you prefer. Simply ask your fishmonger to shuck the 2 dozen clams in this recipe for you. (Or look for a container of preshucked clams, which are stocked in some fish markets in the fish case.) Ask the fishmonger to save all the liquor (clam juice) as well, as it will add more flavor to the soup. If you choose to use preshucked clams, add them to the soup about 2 minutes before the end of the cooking time. If you overcook clams, they get tough.

Yield: 6 servings
Calories: 290
Fat: 7.5g
Fiber: 2.6g

1 14-ounce can artichoke hearts, drained
butter-flavored cooking spray
1 cup sliced leeks, white part only
2 1/2 cups 98% fat free, no-salt-added canned chicken broth
2 T. light sour cream

Finely chop artichoke hearts in a food processor, or by hand. Lightly coat a large nonstick pot with cooking spray. Add leeks and cook, stirring occasionally, until leeks are tender, but not browned, about 10 minutes. Add chopped artichoke hearts and cook for another minute or two. Stir in chicken broth, cover, and simmer for 15 minutes. Transfer mixture to a food processor or blender and process until smooth. Place puree in a covered container and chill for several hours. When ready to serve, whisk in sour cream and ladle into chilled soup bowls. Serve cold.

Yield: 4 servings
Calories: 64
Fat: 1g
Fiber: 1g

1 medium onion(s), chopped
1 medium garlic clove(s), minced
2 lb. broccoli, tough ends removed, stems and florets chopped
4 C. chicken broth, or vegetable broth
1 C. fat-free evaporated milk
1/4 tsp. hot pepper sauce
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste

Put onion and garlic in a 2-quart saucepan with 1/4 C. water and simmer until onion is soft, about 10 minutes; spoon into large pot. Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray. Remove soup from heat and puree in batches in a blender until smooth. (Note: Be careful not to overfill blender to prevent the hot liquid from splattering.) Add evaporated milk and hot pepper sauce, and season with salt and pepper.

Yield: 4 servings
Serving Sze: 1 3/4 C. per serving

Calories: 137
Fat: 2.3g
FIber: 2.4g

Butter-flavored cooking spray
3/4 pound sweet onion, chopped
1 1/2 T. all-purpose flour
1 16-ounce canned low-fat, low-salt chicken broth
3/4 cup water
1 cup chopped flat-leaf parsley
1 2/3-ounce container frozen chopped chives, or 1/2 cup snipped fresh
4 T. minced fresh tarragon leaves
6 springs fresh thyme
1/3 cup fat-free sour cream
Fresh lemon slices and fresh herbs for garish

Lightly coat a large saucepan with cooking spray. Add the onion and cook until onion is soft, stirring occasionally. Add the flour and cook, stirring, for 2 minutes. Pour in the broth and water. Bring to a simmer and stir until slightly thickened. Add the herbs and simmer for 3 minutes. Remove from heat and allow to cool for 10 minutes. Remove the thyme sprigs. Working in batches, transfer mixture to a food processor or blender and process until smooth, adding the sour cream to the last batch. In a large bowl, combine batches and refrigerate, covered, until cold. Serve in small soup bowls with lemon slices and herbs for garnish.

Yield: 4 servings
Calories: 99
Fat: 1g
Fiber: 3g

1 cup thinly sliced peeled and seeded cucumber, 2 1/2 oz.
1/4 tsp. kosher salt
6 cups cubed and seeded watermelon, from about 2 1/4 pounds melon
1/2 cup cranberry juice cocktail
1 4 1/2-ounce red bell pepper, seeded and finely chopped
1 4-ounce red onion, finely chopped
1 rib celery, 2 oz., diced
1/4 cup minced flat-leaf parsley
2 to 3 T. fresh lime juice
1 T. sherry or white wine vinegar
6 fresh mint leaves

In a small bowl, combine the cucumber and salt. Set aside. In a food processor or blender, combine the watermelon and cranberry juice cocktail. Pulse briefly, until just blended. Do not overprocess 3/4 the soup will be frothy and pale. Pour through a sieve, set over a bowl, and press on the pulp to extract all of the juice. Discard the pulp. Stir the bell pepper, onion, celery, parsley, lime juice, and vinegar into the watermelon juice. Cover and refrigerate for 1 hour to chill and allow flavors to blend. Rinse the cucumber slices and pat dry with paper towels. Ladle the soup into chilled bowls and garnish with the cucumber slices and sprigs of mint.

Yield: 6 servings
Calories: 79
Fat: 1g
Fiber: 2g

4 oz. turkey bacon, coarsely chopped
1 medium onion, chopped
1 medium fennel bulb, coarsely chopped (reserve 1/4 C. of the stalky fronds, chopped)
1 C. dry white wine (the alcohol will evaporate out during the cooking process)
1 C. water (substitute chicken broth for a richer flavor or vegetable broth for pesco-vegetarians)
1, 8-oz. bottle of clam juice
1, 141/2-oz. can low-sodium, diced tomatoes (do not drain)
1 sprig of fresh thyme, chopped fine or 1 tsp. dried thyme
1 T. caraway seeds

11/2lb. halibut, cut into 21/2inch pieces
1 pound uncooked shrimp, peeled and deveined
1/2C. fresh chopped parsley

Sauté bacon in a large non-stick stockpot over medium heat until crisp, about 8-10 minutes. Transfer bacon bits to a bowl. Add onion to bacon drippings (there will be very little with turkey bacon) and sauté for 5 minutes or until just soft. Add the fennel bulb and sauté for 5 minutes. Add wine, chicken broth, clam juice, can of tomatoes, thyme, caraway seeds and the reserved fennel fronds. Bring to a boil. Reduce heat to a simmer and add the bacon bits back into the pot. Add halibut and shrimp. Cover and cook for about 3-5 minutes or until fish is cooked through. Season with salt and pepper to taste. Stir in the fresh parsley and serve.

6 servings
Calories, 311
Fiber, 3 grams
Total Fat 6, grams

1/2 C. uncooked white rice
1 C. water
1/4 C. minced red onion
4 cloves garlic, minced
1/4 C. butter
1 (6.5 oz.) can minced clams
1/2 C. corn
2 tsp. lemon juice
4 (8 oz.) cans tomato sauce
1 tsp. chopped fresh basil
salt and pepper to taste
1 C. water
1 C. heavy cream <-- replaceable? In a small saucepan, bring 1 C. water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. In a large saucepan or stockpot, sauté the onion and garlic in butter until tender. Add clams, corn, lemon juice and tomato sauce. Season with fresh basil and salt and pepper to taste. Stir in remaining C. of water and let the soup simmer for 20 minutes. Remove from heat and stir in the heavy cream until well blended. Serve immediately. Yield: 6 servings Calories: 372 Fat: 23.5g Fiber: 2.8g

2 tsp. Butter
Cooking Spray
4 Red Onions, quartered and thinly sliced crosswise (about 2 1/2 lb.)
1 tsp. Sea Salt
1/4 tsp. Pepper
1 C. Dry Red Wine
2 T. Tomato Paste
1 qt. Water
1 C. canned diced Tomatoes, drained
1 tsp. minced fresh Rosemary
1/8 tsp. dried Thyme
4 Sprigs Parsley
2 Bay Leaves
1 T. low sodium Soy Sauce
6 (1/2″ thick) slices diagonally cut French Bread Baguette
3/4 C. (1 1/2oz.) Shredded Gruyere Cheese
1/3 C. (1 1/2oz.) grated Asiago Cheese

Melt the butter in a large dutch onion coated with coaking spray over medium heat. Add the onions, salt and pepper. Cover and cook over low heat 30 minutes or until onions are browned, stirring occasionally. Increase heat to medium high; stir in wine and tomatoe paste. Cook until wine almost evaporates (about 5 minutes). Add water, tomatoes, rosemary, thyme, parsley and bay leaves; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in soy sauce; discard parsley and bay. Preheat broiler. Ladle 1 1/3 C. soup into six ovenproof bowls. Place bowls on baking sheet. Top each serving with a slice of bread, and sprinkle each bread slice with cheeses, evenly divided. Broil 3 minutes or until cheese melts.

Yield: 6 servings
Calories: 264
Fat: 8.7g
Fiber: 5g

1/3 tsp. extra-virgin olive oil
1 C. diced yellow onion (about 1 large)
1/2 C. chopped celery (about 1 medium rib)
4 C. chopped, peeled, asparagus (about 2 lb.)
1/2 tsp. minced garlic
1 bay leaf
1 tsp. fresh thyme
3 C. diced, peeled potatoes
4 C. vegetable stock
1/2 tsp. grated nutmeg
1 tsp. sea salt
1/4 tsp. freshly ground black pepper

Heat a medium stock pot over medium-high heat. Add the olive oil to lightly coat the bottom of the pan. Add the onion, celery, and asparagus. Cook until the asparagus is bright green, about 2 minutes. Add the garlic and cook 1 minute. Stir in the bay leaf, thyme and potatoes. Add enough of the stock to cover the vegetables. Bring to a boil. Reduce the heat and simmer until the potatoes are soft, 20 to 25 minutes. Add the nutmeg, salt and pepper. Remove the bay leaf. Carefully ladle the soup into a blender and process until pureed and smooth. Strain through a fine mesh strainer or colander lined with cheese cloth to remove any asparagus strings. Return the strained soup to a pan over low heat. Taste and adjust the seasoning with additional salt, pepper, and nutmeg, if desired. Add a little more stock or water to give the soup a more creamy consistency if it seems too thick. Yield: 6 servings

Soup:
2 lb. Butternut, Kabocha or Pumpkin
1 T. Honey
1/4 tsp. each salt and pepper
1 tsp. Canola Oil
3/4 C. finely chopped Onion
1/2 C. finely chopped Carrot
1/4 C. finely chopped Celery
3 cloves Garlic, minced
4 C. Chicken Broth
1 C. 2% Milk
Dash Pepper

Croquettes:
2 C. leftover cooked Turkey, finely chopped
1 3/4 C. Panko Breadcrumbs, divided
2 T. 2% Milk
1 1/2 tsp. fresh Sage
1/2 tsp. Salt
Dash Pepper
1 Large Egg, lightly beaten
1 Egg White
2 1/2 T. Canola Oil, divided

Preheat oven to 400 degrees. To prepare soup cut squash in half lengthwise. Discard seeds and membrane. Place squash, cut sides up, on a foil lined baking sheet. Drizzle with honey, sprinkle with 1/4 tsp. salt and pepper. Bake at 400 degrees for 1 hour or until very tender; cool. Scoop out squash with a spoon, discard rind. Heat 1 T. oil in a saucepan over medium high heat. Add onion, carrot, celery and garlic. sauté 10 minutes or until tender. Remove 3/4 C. vegetables and set aside. Add broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer 15 minutes. Place soup in food processor; process until smooth. Add 1 cup milk, 1/2 tsp. salt and dash of pepper, set aside. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs and next 6 ingredients. Cover and refridgerate 30 minutes or until firm. Shape into 12 (1″ thick) patties; press 1 1/2 C. Breadcrumbs onto patties. Heat 3 3/4 tsp. oil in a nonstick skillet over medium heat. Add six patties and cook 3 minutes on each side until golden brown. Remove croquettes from pan and keep warm. Repeat procedure with reminaing oil and patties. Reheat soup. Divide evenly among 4 bowls, top with croquettes.

Yield: 4 servings
Serving Size: 1 1/2 cups and 3 croquettes

Calories: 602
Fat: 18g
Fiber: 11g

1 chayote squash, cut into 1/2-inch cubes
1/2 T. olive oil
1 16-oz. can low-sodium fat free chicken broth
1 16-oz. package of frozen carrot coins
1 16-oz. can evaporated skim milk
2 cloves garlic, minced
1/8 tsp. black pepper

Brush squash with olive oil. Roast squash in a preheated 400 F. oven for 30 minutes, or until the cubes start to blacken around the edges. Remove from the oven and set aside. In a medium pot on medium-low heat, steam carrots according to package directions. Transfer cooked carrots to a blender, and add garlic and chicken broth. Puree the mixture until smooth, and then return it to the pot and turn the heat on low. Stir in the milk and the pepper, and bring the soup to a simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted chayote squash to the center of each bowl.

Yield: 6 Servings
Calories: 120
Fat: 1.4g
Fiber: 1.9g

2/3 C. sliced carrot
1/2 C. diced onion
2 cloves garlic; minced
3 C. fat-free chicken broth; or vegetable broth
2 C. cabbage; green, shredded
1/2 C. green beans; frozen
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 tsp. Old Bay Seafood seasoning
1/4 tsp. salt; optional
1/2 C. zucchini; diced
1/2 C. evaporated skim milk

Spray a Dutch oven with cooking spray (like PAM), saut‚ carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked pur‚e, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately.

Yield: 4 servings
Serving Size: 1 cup

Calories: 75
Fat: .3g
Fiber: 2.6g

3 T. butter
2 leeks (white part only), halved lengthwise, washed well and chopped
2 C. sliced mushrooms
1 1/2 C. cauliflower, broken into small florets
2 cans (14 1/2 oz. each) reduced-sodium chicken broth, plus 1/2 C. water
5 oz. blue cheese, crumbled
6 strips bacon, cooked and crumbled

Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally. Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender. Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Servings: 6
Calories: 225
Fat: 17g
Fiber: 1.5g

1 cup diced tomatillos
2 large red tomatoes, seeded and diced
1 small red pepper, diced
1/4 cup lime juice
2 C. low fat, low sodium chicken broth
1 1/2 C. spicy or regular tomato juice
2 garlic cloves, minced
1/2 cup peeled, seeded, diced cucumber
1/4 cup scallions, sliced
1 T. minced thyme
1 tsp. hot sauce

In a large bowl, combine all the ingredients. Chill the soup at least 8 hours or overnight.

Serving size: 1 cup
Calories: 52
Fat: 1g
Fiber: 2g

3 Spanish onions, cut in 1/2 lengthwise then thinly sliced
3 large shallots, cut in half
1 large head garlic, cloves separated, peeled and cut in half
2 tsp. olive oil
4 cups chicken broth
1/4 cup brandy
1 T. chopped fresh thyme, or 1 tsp. dried thyme leaves
1/4 cup freshly grated parmesan cheese

Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted french bread

Yield: 4 servings
Serving Size: ~ 1 C.

Calories 187
Fat: 6g
Fiber: 1g

1 head garlic
1/2 tsp. extra virgin olive oil
sea salt and freshly ground pepper
1 cup chopped mild onion
1 cup chopped celery
4 14 oz. cans stewed tomatoes, undrained
1 bay leaf
2 tsp. dried basil (or 5-6 tsp. fresh)
1 tsp. dried oregano (or 3-4 tsp. fresh)
1 tsp. dried thyme (or 3-4 tsp. fresh)

Preheat oven to 350 degrees. Remove loose papery skin from garlic, leaving heads intact. Place garlic on a sheet of heavy-duty foil; drizzle with 1/4 tsp. olive oil and sprinkle with a pinch of salt and pepper. Loosely wrap foil around garlic, folding foil edges securely. Roast until garlic has softened, about 40 minutes, then transfer to plate. Open carefully and discard foil; let garlic cool. Separate garlic into cloves. Squeeze soft garlic from each clove into a small bowl; set aside. In a large saucepan over medium flame, heat remaining 1/4 tsp. olive oil. Add onion, celery, and roasted garlic. Cover and cook until vegetables soften, about 3 minutes. Stir in tomatoes, 1 cup water, bay leaf, basil, oregano, thyme and 1/4 tsp. pepper; bring to a boil. Reduce heat and simmer 15 minutes to blend flavors. Remove bay leaf. In a blender, puree soup in batches until smooth.

Yield: 4 servings

Calories: 108
Fat: 1.7g
Fiber: 3.6g

2 T. reduced-calorie margarine divided
2 C. onions thinly sliced
1 quart water
4 packets beef bouillon granules
2 tsp. Worcestershire sauce
1/2 bay leaf
1 dash pepper
4 slices French bread 1/2 oz. each
2 tsp. grated Parmesan cheese

In a 2-qt saucepan, heat 1 T. plus 1 tsp. margarine until hot and bubbly; add onions and sauté until translucent, two or three minutes. Add water, broth mix and seasonings; bring to a boil. Reduce heat, partially cover pan, and let simmer for 30 minutes. Remove and discard bay leaf. While soup is simmering, spread each slice of bread with 1/2 tsp. margarine and sprinkle each with 1/2 tsp. of Parmesan cheese; transfer to baking sheet and bake at 350, until browned and crisp, 25 to 30 minutes. To serve, place 1 slice of baked bread in each of 4 soup bowls and pour 1/4 of the soup into each bowl.

Yield: 4 servings
Calories: 110
Fat: 4.3g
Fiber: 2.1g

Cooking spray
1 C. chopped onion
2 garlic cloves, minced
3 C. fat-free, sodium chicken broth
1 (16 oz.) package broccoli florets
2 1/2 C. 2% milk
1/3 C. all-purpose flour
1/4 tsp. black pepper
8 oz. light processed cheese, cubed (such as Velveeta Light)

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion & garlic; sauté 3 minutes or until tender. Add broth & broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes. Combine milk & four, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, & process until smooth. Return pureed soup mixture to pan.

Yield: 6 servings
Serving size: 1 1/3 C

Calories: 203
Fat: 6.3g
Fiber: 2.9g

1 pound boneless skinless chicken thighs — cut in 1″ pieces
1 cup fresh baby carrots, cut in halves — lengthwise
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
1/4 tsp. garlic powder
1/8 tsp. dried thyme leaves
1 14 1/2oz can ready-to-serve chicken broth
1 10 3/4oz.can condensed cream of chicken & broccoli soup — 98% Fat Free, with 30% less sodium
1/2 cup milk
3 T. all-purpose flour
1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli — thawed

In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender.

Yield: 5 servings
Serving Size: 1 1/2 cups

Calories: 220
Fat: 5g
Fiber: 3g

12 clams, in shell
2 large potatoes, cut in 1-inch cubes
3 bacon slices, diced
2 onions, chopped
2 carrots, chopped
1 green bell pepper, chopped
3 C. water
2 C. clam juice, with water
Salt, to taste
Pepper, to taste

Scrub clams well. Place in a pot with 1/2 inch water. Place over medium heat and steam just until clams open. Remove from heat. When clams are cool enough to handle, shuck, being careful to save liquid. Finely chop meats by hand or in a food processor. Strain liquid and set aside. Fry bacon in a large pot until almost crisp. Pour off most of the grease. Add potatoes, onions, carrots, green pepper and water to the pot; bring to a boil. Reduce heat, cover and simmer 30 minutes. Add clams and clam liquid, simmer 15 minutes more. If additional liquid is needed, add bottled clam juice or water. Add salt and pepper to taste.

Tomato-Tarragon Soup

2 lb. Fresh Tomatoes, peeled and seeded
2 Chopped Scallions
1 C. Plain nonfat Yogurt
1/4 C. Chopped Fresh tarragon
1/2 tsp. Salt
1/8 tsp. Pepper
1/2 tsp. Sugar

Place all ingredients in the bowl of a food processor. Process until smooth. Pour into a pitcher and place in refrigerator along with one soup bowl per person being served.

Cucumber Dilled Soup

16oz. Plain yogurt
2 Cucumbers, peeled and seeded
1 tsp. Minced garlic
1/4 C. Chopped fresh dill
1/2 tsp. Salt
1/4tsp. Pepper

Process this soup and pour into a separate pitcher and place in refrigerator until ready for serving.

When ready to serve, remove bowls from refrigerator. Then, taking one soup bowl at a time, with a soup pitcher in each hand, pour the chilled soups simultaneously into the sides of the bowl so the soups come together in the center, creating a distinct contrasting line of color. Garnish with fresh whole chives, tarragon leaves or parsley.

Either soup can be served on its own as a soup course or main dish for summer fare.