Ingredients
1 1/2 tablespoons olive oil
2 boneless, skinless chicken breasts, 6 ounces each, cut into 1/2-inch by 2-inch strips
1 small onion, small diced
1 clove garlic, minced
1 head broccoli, separated into small florets and stem peeled then chopped
2 tablespoons all purpose flour
3 cups fat-free, low-sodium chicken broth
2 cups nonfat milk
1 1/4 cup shredded part skim sharp cheddar
sea salt and freshly ground pepper to taste

Directions
Place a large saucepan over medium-high heat. Season the strips of chicken with salt and pepper. Add 1 tablespoon of oil followed by the chicken and cook, stirring occasionally, until browned on all sides and no longer pink in the middle, about 6 minutes. Transfer to a plate and loosely tent with foil to keep warm.

Add the remaining 1/2 tablespoon olive oil to the pan followed by the onion and cook until tender. Add the garlic, broccoli, and flour and cook for 2 minutes longer. Slowly stir in the broth and milk, then season with salt and pepper. Reduce the heat to medium and cook, stirring frequently, until the soup begins to thicken. Continue cooking until the broccoli is tender, about 5 minutes more. Stir in the cheese just until melted, then cook until heated through. Ladle the soup into individual bowls, top with 1/4 of the chicken strips, and serve.

Easy Beef and Vegetable Soup

Makes:
4 servings

Nutrition per serving:
Calories = 448; Fat = 16 g; Carbohydrate = 29 g; Protein = 45 g

Ingredients
2 tablespoons olive oil
1 pound lean beef stew meat, cubed
1 tablespoon whole wheat flour
1 small onion, diced
2 large carrots, sliced
2 medium potatoes, peeled and cubed
2 cups green beans, sliced
1 bay leaf
6 cups beef broth

Directions
Toss the beef cubes with the flour. Heat the oil in a large stock pot over medium heat. Add the beef and cook until browned on all sides. Add the onion and cook until translucent. Add the carrots and potatoes and cook for 2 minutes.

Add half of the stock and bay leaf and bring to a low simmer. Simmer for 2-3 hours, until beef is tender. Add the green beans and remaining beef broth and simmer 20 more minutes until potatoes are tender. Serve immediately.

Hot and Sour Soup with Tofu and Shiitakes

Makes:
4 servings

Nutrition per serving:
Calories = 109; Fat = 3 g; Cholesterol = 0 mg; Sodium = 544 mg; Carbohydrate = 12 g; Fiber = 1 g; Protein = 9 g

Ingredients
4 cups fat-free, low-sodium chicken broth
2 tablespoons low-sodium soy sauce
3 tablespoons rice vinegar
1/4 teaspoon red chili flakes
1 egg, lightly beaten
8 ounces shiitake mushrooms, stemmed and thinly sliced
7 ounces extra firm tofu, cut into 1/2-inch cubes
2 tablespoons finely grated fresh ginger
3 scallions, thinly sliced
sea salt to taste

Directions
Combine the broth, soy sauce, vinegar, chili flake, and salt in a large saucepan over high heat. Bring to a boil, then reduce to a simmer. Quickly pour the egg into the broth and allow to cook undisturbed for 2 minutes. Stir in the mushrooms, tofu, and ginger and continue cooking for 15 minutes. Garnish the soup with scallions and serve.

Savory Seafood Stew with Scallops, Shrimp, and Halibut

Makes:
4 servings

Nutrition per serving:
Calories = 339; Fat = 8 g; Cholesterol = 125 mg; Sodium = 856 mg; Carbohydrate = 26 g; Fiber = 4 g; Protein = 40 g

Ingredients
1 tablespoon olive oil
1 large onion, chopped
2 stalks celery, chopped
4 cloves garlic, minced
1 tablespoon chopped fresh thyme leaves, or 1 teaspoon dried
1 bay leaf
1/4 teaspoon crushed red pepper flakes
1 tablespoon tomato paste
1 cup dry white wine
2 cans no-salt added diced tomatoes, 14.5 ounces each
1 cup low-sodium fish stock or water
1 tablespoon red wine vinegar
1/2 pound medium shrimp, peeled and deveined
1/2 pound scallops or mussels
1/2 pound skinless halibut, cod, or stripped bass fillet, cut into 1-inch chunks
2 teaspoons chopped fresh parsley
salt and fresh ground black pepper to taste

Directions
Heat a large pot over medium heat. Add the oil followed by the onion and celery, then cook until tender. Add the garlic, thyme, bay leaf, red pepper flakes, and tomato paste, then cook until you can smell the aroma of the garlic. Add the white wine and reduce by half. Add the tomatoes, stock, and vinegar. Bring to a boil, then reduce to a simmer and cook for 10 minutes to allow the flavors to infuse. Carefully add the shrimp, scallops, and halibut and simmer until the fish is cooked through, about 8 minutes. Ladle hot soup into bowls and garnish with fresh parsley.

Spicy Tomato Tortilla Soup

Makes:
4 servings

Nutrition per serving:
Calories = 198; Fat = 6 g; Cholesterol = 8 mg; Sodium = 296 mg; Carbohydrate = 22 g; Fiber = 3 g; Protein = 8 g

Ingredients
2 corn tortillas, 6 inches each
2 tablespoons olive oil
1/4 teaspoon sea salt
1 small onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
4 cups low-sodium fat-free chicken broth
2 cans no-salt-added diced tomatoes, 14.5 ounces each, with their juices
1 small jalapeno pepper, seeded and thinly sliced
3/4 teaspoon dried oregano
1/4 cup fresh lime juice
1/4 cup nonfat sour cream
2 tablespoons chopped fresh cilantro

Directions
Preheat the oven to 375F.

Brush both sides of the tortillas with oil, reserving 2 teaspoons for the soup. Cut the tortillas in half and then into 1/2-inch strips. Place the strips on a baking sheet, sprinkle with salt, and toss to combine. Place in the oven and bake until crisp, about 12 minutes. Set aside and allow to cool.

Heat a medium saucepan over medium heat. Add the 2 teaspoons of oil followed by the onion. Cook until the onion begins to become tender. Add the cumin and garlic and cook just until you can smell the garlic. Add the broth, tomatoes, jalapeno, and oregano. Bring to a boil, then reduce to a simmer and cook for 10 minutes to allow the flavors to meld. Add the lime juice, then blend the soup using an immersion blender. Strain the soup and then return it to a boil. Ladle the soup into bowls and top with the tortilla strips, sour cream, and cilantro.

Smoky Chipotle Beef Chili

Makes:
Four Servings

Nutrition per serving:
Calories = 225, Fat = 5g, Carbs = 27g, Protein = 20g

Ingredients
1/2 tablespoon olive oil
1/2 small onion, medium diced
1/2 medium red bell pepper, medium diced
1/2 medium carrot, medium diced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 lb. lean (90% or better) ground beef
1 15 ounce can low sodium crushed tomatoes with juices
1 cup water
1 small chipotle chile (canned in adobo), seeded and minced plus 1 teaspoon sauce
1/4 teaspoon dried oregano
1/2 (15.5 ounce) can black beans, drained and rinsed
1/2 (15.5 ounce) can kidney beans, drained and rinsed
3/4 cup frozen corn
sea salt and freshly ground pepper to taste

Directions
Heat a large stock pot over medium heat. Add the olive oil followed by the onion, red bell pepper, carrot, cumin, and coriander. Cook until the onion is soft, then add the ground beef and cook until no longer pink. Add the crushed tomatoes, water, chipotle, oregano, beans, corn, salt and pepper. Bring to a boil, then reduce to a simmer and cook partly covered for 20 minutes. Taste again for seasoning then serve hot.

Creamy Cauliflower Soup

Makes:
Six Servings

Nutrition per serving:
Calories = 273, Fat = 6g, Carbs = 28g, Protein = 8g

Ingredients
2 tablespoons olive oil
2 tablespoons whole-wheat flour
1 head cauliflower, chopped
2 cups skim milk
2 cups chicken stock

Directions
Heat a large stockpot over medium heat. Add the oil. When hot, add the flour and stir until bubbly. Add the stock and cauliflower and simmer for about 20 minutes until cauliflower is tender. In batches, puree the cauliflower in a blender, or use an immersion blender if you like. Puree until creamy smooth and put back in the pot.

Add the milk and stir. Simmer for 10 minutes until thickened. Serve with desired garnishes.

Easy Beef and Vegetable Soup

Makes:
Four Servings

Nutrition per serving:
Calories = 448, Fat = 16g, Carbs = 28g, Protein = 45g

Ingredients
2 tablespoons olive oil
1 pound lean beef stew meat, cubed
1 tablespoon whole wheat flour
1 small onion, diced>
2 large carrots, sliced
2 medium potatoes, peeled and cubed
2 cups green beans, sliced
1 bay leaf
6 cups beef broth

Directions
Toss the beef cubes with the flour. Heat the oil in a large stock pot over medium heat. Add the beef and cook until browned on all sides. Add the onion and cook until translucent. Add the carrots and potatoes and cook for 2 minutes.

Add half of the stock and bay leaf and bring to a low simmer. Simmer for 2-3 hours, until beef is tender. Add the green beans and remaining beef broth and simmer 20 more minutes until potatoes are tender. Serve immediately.

Spicy Tomato Tortilla Soup

Makes:
Four Servings

Nutrition per serving:
Calories = 198, Fat = 6g, Carbs = 22g, Protein = 8g

Ingredients
Two 6-inch corn tortillas
2 tablespoons olive oil
1/4 teaspoon sea salt
1 small onion, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
4 cups low-sodium fat-free chicken broth
2 (14.5 ounce) cans no-salt-added diced tomatoes, with their juices
1 small jalapeno pepper, seeded and thinly sliced
3/4 teaspoon dried oregano
1/4 cup fresh lime juice
1/4 cup non-fat sour cream
2 tablespoons chopped fresh cilantro

Directions
Preheat the oven to 375F.

Brush both sides of the tortillas with oil, reserving 2 teaspoons for the soup. Cut the tortillas in half and then into 1/2-inch strips. Place the strips on a baking sheet, sprinkle with salt, and toss to combine. Place in the oven and bake until crisp, about 12 minutes. Set aside and allow to cool.

Heat a medium saucepan over medium heat. Add the 2 teaspoons of oil followed by the onion. Cook until the onion begins to become tender. Add the cumin and garlic and cook just until you can smell the garlic. Add the broth, tomatoes, jalapeno, and oregano. Bring to a boil, then reduce to a simmer and cook for 10 minutes to allow the flavors to meld. Add the lime juice, then blend the soup using an immersion blender. Strain the soup and then return it to a boil. Ladle the soup into bowls and top with the tortilla strips, sour cream, and cilantro.