Ingredients
1 pound cooked boneless, skinless chicken breast
1 small onion(s)
2 clove garlic clove(s)
14 1/2 oz fat-free, reduced-sodium chicken broth
14 oz canned diced tomatoes
7 oz Pace Diced green chiles
I package McCormick’s white chili seasoning
2 cans white beans drained & rinsed
Instructions

Combine all ingredients (dice the chicken, onion, and mince the garlic) in the crockpot and cook on low 7-8 hours. Sprinkle with chopped cilantro and a squeeze of lime before serving if desired.

Serve with LF monterey jack cheese, sour cream, tortilla strips, avocado for extra points.

Spiced Pumpkin Soup

Serves: 6

Yum! You’ve probably never had soup like this before, but we bet you’ll be coming back for more.

INGREDIENTS
1 tablespoon butter
1 cup onion, chopped
3 tablespoons whole wheat flour
1/2 teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed sweet potato
1/4 teaspoon salt
2 (14 oz.) cans of low sodium chicken broth
1 (15 oz.) can of pumpkin
1 cup 1% milk
1 tablespoon fresh lime juice

DIRECTIONS
1. Melt butter in a Dutch oven or large saucepan over medium-high heat. Sauté onion for 3-4 minutes then add flour, curry, garlic, cumin and nutmeg and sauté for 1 minute.

2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.

3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.

4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.

5. Remove from heat and add lime juice.

NUTRITION INFO
Calories: 160.3
Fat: 4.3 g
Carbohydrates: 21.6 g
Protein: 10.3 g

POINTS® Value: 5
Servings: 4 ( 1-1/2 cups)

1 Tbsp store-bought horseradish *(optional to save points)
2 Tbsp Worcestershire sauce
12 oz fat-free evaporated milk
3 tsp olive oil
1 tsp sesame oil *(optional to save points)
15 oz canned asparagus
2 tsp garlic clove(s)
1 medium onion(s)
1 Tbsp cayenne pepper
24 oz Swanson Clear Vegetable Broth
1 tsp crushed red pepper flakes
3/4 serving PF Changs Asparagus *(optional to save points – just use another can of asparagus)
2 oz Kraft 2% Milk Natural Cheese Colby Cheese *(optional to save points)

Instructions

Saute sliced onion, horseradish, garlic, worcestershire sauce in olive oil.
Add two cans of vegetable broth and an additional can of asparagus.
Puree soup in blender until almost completely creamy.
Stir in one can of fat free evaporated milk and 1/4 cup of 2% Colby Jack Cheese Shreds.
Bring to a boil and then reduce heat. Finish with Sesame Oil.
Garnish with a dollop of fat free sour cream if desired.

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups bok choy, chopped
• 2 cups Chinese cabbage, chopped
• 3 cloves garlic, minced
• ¼ cup fresh ginger root, thinly sliced and julienned
• 1 cup oyster mushrooms
• 2 cups scallions, chopped
• 1 cup canned water chestnuts, sliced (8 oz can)
• ½ cup red bell pepper, thinly sliced
• ¼ tsp red pepper flakes
• 6 cups vegetable broth
• 1 cup alpha sprouts
• 2 cups snow peas, stringed
• 2 Tbsp low-sodium soy sauce
• ½ cup cilantro, finely chopped

Instructions

• Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in alpha sprouts and snow peas during the last 3 to 4 minutes of simmering.
• Add soy sauce and cilantro. Serve.
• Serving Size: about 1 cup

Variations

• Add in:
• 1 ½ pounds cooked shrimp (2 oz per serving): POINTS value: 1
• 1 ½ pounds scallops (2 oz per serving), POINTS value: 1
• 2 cups tofu (about 2 2/3 Tbsp per serving), POINTS value: 1
• 1 ½ pounds shredded or cubed white meat chicken (2 oz per serving), POINTS value: 1
• 1 ½ pounds Chinese roast pork (2 oz per serving), POINTS value: 3
• 6 tsp hot/spicy oil (1/2 tsp per serving), POINTS value: 1

Italian-Inspired Zero POINTS-Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups escarole, chopped
• 2 cloves garlic, minced
• 1 cup onions, chopped
• 2 cups baby spinach
• 2 small zucchini, cubed
• 1 medium red pepper, chopped
• 2 cups fennel bulb, thinly sliced (one bulb)
• 6 cups vegetable broth
• 28 oz canned diced tomatoes, preferably fire-roasted
• ¼ tsp crushed red pepper flakes
• 2 tsp fresh thyme, finely chopped
• 1 tsp fresh oregano, finely chopped
• ¾ tsp salt
• ¼ tsp black pepper
• ¼ cup fresh parsley, chopped
• ¼ cup fresh basil

Instructions

• Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
• Stir in salt, black pepper, parsley and basil. Serve.
• Serving Size: about 1 cup

Variations

• Add in:
• 1 cup grated parmesan cheese (1 Tbsp per serving), POINTS value: 1
• 1 ½ lb cooked chicken sausage (2 oz per serving), POINTS value: 3
• 1 ½ cups cooked chickpeas (1 ½ Tbsp per serving), POINTS value: 1
• 1 1/2 cups cooked orzo (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ cups cooked lentils (1 ½ Tbsp per serving), POINTS value: 1
• 24 turkey meatballs (2 per serving), POINTS value: 1

Mexican-Inspired Zero POINTS-Value Soup

Makes 12 servings

POINTS® value | 0 per serving

Ingredients

• 2 cups fresh green snap beans, cut into bite-size pieces
• 3 cloves fresh garlic, minced
• 2 small zucchini, cubed
• 1 cup tomatillos, chopped
• 1 average jalapeno pepper, finely chopped
• 14 oz canned diced tomatoes, Mexican-style preferred
• 1 oz green chili pepper, preferably poblano (about ½ medium pepper)
• 1 medium Spanish onion, chopped
• 1 medium green bell pepper, chopped
• ½ tsp cumin
• 1 tsp fresh oregano
• 6 cups vegetable broth
• ½ cup roasted peppers (about 2 peppers), pureed with …
• 1 Tbsp chipotle peppers in adobo sauce
• ¾ tsp salt
• 2 Tbsp fresh lime juice
• ½ cup fresh cilantro, chopped

Instructions

• Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.
• Stir in salt, lime juice and cilantro. Serve.
• Serving Size: about 1 cup

Variations

• Add in:
• 1 ½ cups corn kernels (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ cup black beans, drained and rinsed (1 ½ Tbsp per serving), POINTS value: 1
• 1 ½ pounds cooked shrimp (2 oz per serving), POINTS value: 1
• 1 ½ pounds shredded or diced white meat chicken (2 oz per serving), POINTS value: 2
• 6 Tbsp reduced-fat sour cream (1 ½ Tbsp per serving), POINTS value: 1

Servings |  4 Preparation Time |  20 min Cooking Time |  420 min Level of Difficulty |  Moderate main meals |  Ready for Cinco de Mayo? Turn up the heat in this delicious Mexican stew by stirring in a 1/4 to 1/2 cup of your favorite spicy salsa just before serving.

• 1 small green pepper(s), use a small poblano chile
• 1 pound lean pork loin, boneless pork roast, cut into 1-inch cubes
• 1/2 cup canned chicken broth
• 1 large sweet potato(es), peeled and cut into 1-inch cubes
• 1 small onion(s), chopped
• 14 1/2 oz canned diced tomatoes, fire-roasted, undrained
• 1/2 tsp ground cumin
• 1/2 tsp table salt
• 1/4 tsp black pepper
• 1 Tbsp fresh lime juice
• 1 cup poblano chile
• 1 cup poblano pepper(s)

• Turn on a stovetop burner and place poblano chile over open flame (use tongs or a long-handled fork to keep fingers away from flame); carefully turn to char on all sides. Place poblano in a plastic or paper bag; close bag and set aside for 10 minutes to steam. Rub poblano skin off with your hands under cold running water; core, seed and dice poblano. (Note: If you have an electric range, broil poblano on high, 3 inches from flame, turning occasionally, until charred on all sides. Follow remaining directions above.)
• Place pork in a 5-quart slow cooker. Add broth, sweet potato, onion, poblano chile, tomatoes, cumin, salt and pepper; stir well. Cover and cook on LOW setting for 6 to 7 hours. Add lime juice and stir well. Yields about 1 1/2 cups per serving.

 Serve with a spoonful of fat-free sour cream if desired.

Servings |  10 Preparation Time |  35 min Cooking Time |  480 min Level of Difficulty |  Easy main meals |  Chunks of pork tenderloin make this chili especially robust. Spicy peppers add even more flavor.

• 1 medium onion(s), chopped
• 2 medium garlic clove(s), minced
• 1 cup carrot(s), chopped
• 1 Tbsp chili powder, medium-hot
• 1 tsp dried oregano, crushed
• 1 small jalapeno pepper(s), seeded, chopped (don’t touch seeds with bare hands) or 1 canned chipotle pepper in adobo, chopped
• 1/2 tsp table salt
• 1/2 tsp black pepper, freshly ground
• 2 pound lean pork tenderloin, trimmed of fat and cut into 1-inch chunks
• 15 oz canned black beans, drained and rinsed
• 15 oz canned kidney beans, drained and rinsed
• 15 oz canned pinto beans, drained and rinsed
• 1 cup canned tomato puree
• 29 oz canned diced tomatoes, with green pepper, celery and onion, undrained
• 6 oz canned tomato paste

• Combine onion, garlic, carrots, chili powder, oregano, jalapeno, salt and pepper in a 5-quart (or larger) slow cooker; stir. Add remaining ingredients; stir again.
• Cover and cook on HIGH setting for 6 to 8 hours. Yields about 1 cup per serving.

 We start cooking the chili at a HIGH setting so the ingredients quickly reach a safe temperature. You can reduce the heat to LOW after 3 to 4 hours, if you prefer.

Servings |  6 Preparation Time |  25 min Cooking Time |  420 min Level of Difficulty |  Easy soups |  This stew is a wonderful winter-warmer. You can also substitute 2 cups of fresh green beans, cut into 2-inch lengths, for the zucchini.

• 1 small onion(s), chopped
• 1 medium garlic clove(s), minced
• 1 large zucchini, diced
• 1 pound lean beef round, cut into 1-inch chunks
• 1/2 tsp dried oregano, crushed
• 14 1/2 oz canned diced tomatoes, undrained
• 1 Tbsp canned tomato paste
• 3/4 cup dry lentils
• 4 cup canned beef broth
• 1 tsp table salt
• 1/4 tsp black pepper
• 1/4 cup basil, fresh, slivered

• Place all ingredients, except basil, in a 5-quart or larger slow cooker; stir well. Cook on LOW setting for 6 to 7 hours.
• Remove cover; stir in basil. Cover and cook on LOW setting for 5 minutes more. Yields about 1 1/2 cups per serving.

3 FROZEN chicken breasts
1 envelope ranch dressing mix
1 envelope taco seasoning mix
1 medium onion, diced
1 can rotel tomatoes
1 can black beans
1 can cannelli (or any white) beans
1 can kidney beans
1 can vegetarian baked beans
1 can kernel corn

Put everything in crockpot in order listed.
Do NOT rinse or drain beans.
DO NOT STIR.
Cook on low for 6 to 8 hours.
Take chicken out and shred with two forks.
Put chicken back in, stir, and eat.

1 cup = 3 HU’S
Freezes well
I saw this  recipe on a thread and  it sounds yummy!

1 1/2 cups=2 points

1# ground beef or turkey
1 bag coleslaw mix
1-46oz can V-8 juice
1-28oz can stewed tomatoes
4-10oz cans Rotel (tomatoes with green chilies
3-15oz cans of beans (1 each of black,red,kidney)
1 cup chopped onion
1 clove garlic minced
1 pkg dry Italian dressing mix

Saute onion and garlic until tender. Brown the meat. Cook all ingredients in a large stock pot for 1 hour. To reduce sodium, use reduced sodium V-8 juice. To reduce spice, use diced tomatoes instead of Rotel. Freezes well.

1 lb. Navy beans (washed), soak overnight
1 medium onion, chopped
½ cup carrots, chopped
½ cup celery, chopped
1 bay leaf
1 ham hock
4-5 quarts of water or chicken stock (or enough to cover beans)
salt, pepper to taste
1tsp. Cayenne pepper
1tsp. Thyme
1 tsp. Garlic powder

Sauté onions in olive oil until golden brown. Combine beans, onion, ham hock, carrots, celery, & seasonings into crock-pot. Cover with liquid. Cook on low 10 hours.

Soups |

1)Two part recipe… last 4 ingredients are separate.

*Use uncooked green beans.

Ingredients

3 1/4 oz dry navy beans
11 1/2 cup Vegetable Broth
3/4 oz olive oil
3 1/4 oz onion(s)
4 1/2 oz carrot(s)
4 1/2 oz leek(s)
1/8 tsp saffron
4 1/2 oz potato(es)
4 1/2 oz cooked green beans
4 1/2 oz zucchini
6 1/2 oz tomato(es)
1 1/2 oz uncooked vermicelli
1 1/2 oz garlic clove(s)
3 1/4 oz basil
3/4 oz Parmesan cheese
1 1/4 oz olive oil

Instructions

*Soup
Soak Beans Over Night
Simmer the beans till tender in 4 cups of stock.
Saute the onions(small dice), carrots(small dice), and leeks(small dice) in 3/4 oz of olive oil.
Add 4 cups of Stock and saffron to veggies and cook for 10 minutes.
Add the potatoes(small dice), green beans(small dice), zucchini(small dice) and the vermicelli (broken) and simmer for 10 more minutes.
Add the beans and their stock, tomatoes(skinned & seeded) and season as needed with salt and pepper. *Extra stock is to adjust consistency to taste.

*Pistou
Mix the garlic & basil
Add the cheese & the olive oil and make a smooth paste in the food processor
Add the Pistou in the soup just before serving.

Soups |

Ingredients

4 pound sweet potato(es)
1 medium onion(s)
3 slice uncooked turkey bacon
3 clove garlic clove(s)
2 Tbsp butter
8 cup fat-free chicken broth
1 tsp ground cumin
1/4 cup Drained Pickled Jalapeno Slices
1/2 cup cilantro
1 1/2 cup fat-free half and half
1 tsp table salt
1 tsp black pepper

Instructions

Scrub sweet potatoes, cut in quarters, place in large stock pot, cover with water and boil until soft.
When potatoes are soft, drain them and let them cool until you can handle them. Peel off the skin.
Peel and chop the onion. Finely chop bacon and garlic.
In a large soup pot, melt butter. Add bacon, onion and garlic and saute until onions are translucent.
Add chicken broth. Cover, bring to a boil.
Dice half the sweet potatoes and stir into boilign broth.
Puree the remaining sweet potatoes with the jalapenos, cumin, cilantro and half-and-half.
Stir into soup.
Add salt and pepper.
Stir well, heat through.
Taste, add sweetener (splenda) if needed and serve.

1 lb ground turkey or lean gr. beef
1 large chopped onion
2 cans chili beans (I did one can chili beans, 1 can black beans)
1 can corn- drained
1 can chili style diced tomatoes or Rotel Chili fixin tomatoes (I used original rotel)
15 oz can tomato sauce
1 1/2 c. water
1 taco seasoning packet
1 packet dry ranch dressing mix
1 can chopped green chilis

As I brown the meat and onion in a skillet, begin boiling tomatoes and liquids in a stock pot. When meat is done add to liquid and add all other ingredients. Heat until heated all the way through.

1 cup = 1 point

I topped the soup/chili with ff cheddar cheese and a dollop of ff sour cream. So good!! My friends thought it was great and didn’t believe me it was a WW recipe. My BFF said it was too good to be skinny people food!

Serving size is 2 dumplings in 1 cup of Chicken Stew

Dumplings
POINTS® value | 2
Servings | 4

Side Dishes |

3/4 cup all-purpose flour
1 1/2 tsp baking powder
1/2 cup fat-free skim milk
1/2 tsp table salt
2 tsp Salted Stick Butter
2 Tbsp parsley

Combine flour, baking powder & salt. Add milk, butter & parsley. Stir until a soft dough forms. Drop dough by rounded tablespoons into simmering Chicken Stew (see recipe). Cook 8 minutes covered. Uncover and cook an additional 3 minutes. Serving size is 2 dumplings in 1 cup of Chicken Stew.

Chicken Stew
POINTS® value per serving | 5
Servings | 4

Main Meals |

1 pound boneless, skinless chicken thigh(s)
1/2 tsp table salt
1/4 tsp black pepper
1 medium onion(s)
1 Tbsp all-purpose flour
2 cup fat-free chicken broth
10 oz Yukon Gold potato (es)
1 cup frozen peas and carrots
1 tsp dried tarragon

Cut chicken into 1″ chunks. Chop the onion and potatoes.Spray Dutch oven with Pam. Brown chicken over medium-high heat for about 6 minutes. Sprinkle with salt and pepper. Add onion and cook for 4 more minutes. Add flour, cook 1 minute. Stir in broth & potatoes and bring to a boil. Simmer covered for 15 minutes. Stir in peas & carrots & tarragon. Return to boil. Simmer 2 more minutes and then add Dumplings (see recipe).

Soups |

Ingredients

16 oz frozen chopped broccoli
2 small onion(s)
42 oz Clear Vegetable Broth
12 oz fat-free evaporated milk
2 oz Mexican four cheese shreds

Simmer onion in a broth in a stockpot. Do not brown. Add broccoli and vegetable stock. Simmer until broccoli is tender. Place in a blender and blend until smooth. Return to pot and add milk, salt, and pepper to taste. Try to ensure that the soup has a good consistency-neither too think nor too thin.

Ingredients

2 cans of red kidney beans, drained & rinsed
2 cans of beef broth
2 small onions, chopped fine
3 medium celery stalks, chopped
10 baby carrots, chopped…. (You can use real carrots; these are just what I had on hand)
3 garlic cloves, chopped
2 tablespoons of Italian seasonings
1 tablespoon chopped parsley
Salt and Pepper, to taste.
2 cans of stewed tomatoes, Italian style
1 pound of lean ground beef
Water, Tomato Juice or Tomato Soup (I used 2 servings of my 1pt Tomato Basil Soup that I was getting utterly tired of).
1 pound of Whole Wheat Pasta (I used Archer Farms (Target Brand) Penne Rigate)
Parmesan Cheese, for garnish

To vary the different heat levels in chili, add different chile peppers to suit your tolerance. Habaneros are the hottest; Scotch bonnets pack a little less heat and have undertones of fruit and smoke; serranos have a biting heat and some acidity; while jalapenos have a vegetable flavor, and in this group at least, can be considered mild.

1 lb lean ground beef (10% or less fat)

2 garlic cloves, finely chopped

2 Tbs chili powder

1tsp ground cumin

1 28oz can crushed tomatoes

1 15oz can red kidney beans, rinsed and drained

1 sweet onion, chopped

¼ C Diced Chiles

2 Tbs Tomato paste

Oregano sprigs

1. Cook the ground beef and garlic in a nonstick skillet, breaking apart the meat with a spoon, until browned. Drain off any fat. Add the chili powder and cumin and stir to coat the beef.
2. Mix the tomatoes, beans, onion, chiles, and tomato paste in a slow cooker. Stir in the beef mixture. Cover and cook on High until the flavors are blended, 4-5 hours. Garnish with the oregano and serve.

Per serving: 142 Cal, 5g Fat, 2g Sat Fat, 35 mg Chol, 166g Sod, 10g Carb, 4g Fib, 14g Prot, 43mg Calc.

Points: 2

Notes: if you don’t have diced chiles, you can use a can of Rotel with chiles. Although this recipe says serves 8, 4 servings is more reasonable.

1 point – 4 servings

2 cups crushed tomatoes
1 ½ cups tomato juice
½ cup chicken stock
7 fresh basil leaves
½ can evaporated skim milk
1 tbsp butter buds (that fake butter powder stuff that isn’t too terribly bad)
Salt and Pepper to taste.

Simmer tomatoes, juice & stock for 30 minutes.

Puree the tomato mixture, adding a basil leaf at a time.

Add the butter buds and blend a little while longer.

Return to soup pot and add the milk.

Heat, on low, stirring occasionally, until the soup is thickened.

16 oz uncooked boneless, skinless chicken breast
16 oz frozen okra
14 1 /2 oz canned stew tomatoes
1 small onion(s)
2 leaf bay leaf
1 tsp cayenne pepper
2 Tbsp olive oil
1 Tbsp red pepper flakes
2 Tbsp Worcestershire sauce
2 1/2 Tbsp minced garlic
2 Tbsp Fat free balsamic vinaigrette
2 tsp Italian seasoning
28 oz fat-free chicken broth
4 serving(s) chicken stock
4 oz chopped green chilies
3 Tbsp Sprinkles Butter Substitute

Lightly coat bottom of soup pot with olive oil, cayenne pepper & crushed red pepper flakes.Add 16 oz of boneless skinless chicken breast, cut into bite sized pieces.Add garlic, balsamic vinaigrette and Worcestershire sauce.

Ingredients
1 Tbsp ground cumin
3 clove garlic clove(s)
1 medium onion(s)
1 medium jalapeno pepper(s) *or more if you like it SPICY
1 can or bottle beer
45 oz canned black beans
1 Tbsp store-bought horseradish
12 oz Swanson Beef Broth Reduced Sodium
1 tsp Worcestershire sauce
1 cup Campbell’s Tomato Juice
6 Tbsp fat-free sour cream
6 Tbsp pico de gallo

Instructions

Dice & Seed Jalapeno.
Julienne Onion.

Add all ingredients to a large soup pot and simmer for 20 minutes.

Use a blender (or boat motor, if you have one) to puree mixture to desired consistency.

Serve garnished with 1tbsp of fat free sour cream & 1tbsp of pico de gallo.