Noodle Soup

This soup is easy and quick to make.  It is actually well balanced and low in fat as the noodles have more protein (5g) than you might expect and 9% of your daily requirement of iron with only 7g of fat.  Although you might not think about it, this also makes a great breakfast.

Serves 4

Ingredients:

• 2 packets Raman noodles (or similar instant noodles)
• 1 can mixed vegetables or 1 package frozen mixed vegetables
• 1 can chicken breast or 1 cup cooked chicken, beef or pork

Directions:
Make noodles according to package directions but only add one seasoning packet.  Add in the vegetables and chicken and simmer 5 minutes until heated through.  Serve immediately.

NOTE:  If you need more flavor, add the additional seasoning packet.

Chili

Everyone has a great chili recipe.  This is a complete meal in itself BUT if you were to add cornbread or even serve the chili over spaghetti, rice you could feed more people on this one pot meal.  Think outside the box again and serve this over spaghetti squash for a meal loaded with vegetables!

Serves 4

Ingredients:

• 1 lb. ground meat (any meat will do)
• 1 large onion – diced
• 1 green pepper – diced
• 1 can beans (any beans you like will work, I like black or kidney) – drained
• 2 cans tomatoes – not drained
• 1 package chili, taco or fajita seasoning
• 1 tbls. Oil or butter

Directions:
Sautee the onion and green pepper in the oil until just soft.  Add the ground meat and cook until no long raw.  Add the seasoning packet to the meat and cook for another minute.  Add the beans and tomatoes and let simmer for 20 minutes.  Add water if the chili is to thick for your tastes.

Butternut Squash Soup

This is a very hearty recipe that promises to fill you up.  It is great served hot or cold and even the kids will ask for seconds!

Serves 4-5

Ingredients

• 1 butternut squash – peeled, seeded and diced in large chunks
• 1 large onion – diced
• 2 ribs celery – diced (about ½ cup)
• 2 cloves garlic
• 1 tbls. Curry powder (optional)
• 1 tsp. oil
• 2 cups chicken stock
• 2-3 cups water
• Salt and Pepper to taste

Directions
Sauté the onion, celery, and garlic in oil over medium heat until soft, add the squash and sauté for another 5 minutes.  Add the chicken stock and curry powder and cook approximately 30 minutes or until the squash is tender.  Let the soup cool until just warm and place in a blender (a food processer or immersion blender will also work).  Blend until a smooth consistency.  If the soup is too thick, add water until the desired consistency.  Serve warm or cold.

Chicken Noodle Soup

This is the old fashioned comfort food recipe with a little twist!  The dill really gives this a fresh taste.

Serves 4

Ingredients:

• 2 cans chicken breast – drained (you can also use 2 cups cooked diced chicken, any style)
• 3 carrots – peeled and large diced
• 3 ribs celery – peeled and large diced
• 1 onion – diced
• 2 cloves garlic – minced (2 tsp minced garlic)
• 2 tsp dill weed (dried)
• 4 cups chicken stock
• 4 cups water (you can use all water if you don’t have chicken stock)
• Salt and pepper to taste

Directions:
In a large soup pot; sauté, on medium high heat, the carrots, onion, celery and garlic until soft (about 5 minutes) add the 2 cans chicken breast and cook an additional 2 minutes.  Add the chicken stock, water and dill weed and bring to a boil.  Once the soup has come to a boil, turn down to medium low and simmer for 30 minutes.  Season with salt and pepper to taste.

Black Bean Soup

This hearty soup is a filling meal by itself but if you are missing the veggies, pair it with a nice mixed green salad.

Serves 4

Ingredients:

• 1 small onion – diced
• 1 tbsp Caribbean jerk seasoning (mild)
• 2 cans black beans – drained
• 1 ¼ cup chicken stock (you can use vegetable stock or water if you don’t have chicken)
• 1 tbsp oil
• 2 tbsp lime juice (optional)

Directions:
Sauté the onion in the oil for 3 minutes add the jerk seasoning and continue to sauté over medium heat until the onion is soft, about 3 more minutes.  Add the black beans and chicken stock and bring to a boil.  Boil the soup for about 5 minutes just to let the flavors meld.  Transfer 2 cups of the soup to a blender (a food processer or stick blender works as well) and blend until smooth.  Put the 2 cups pureed soup with the lime juice back into the larger pot of soup and stir until combined.