Points-Friendly Soups

I like soup. In fact, I could eat soup year-round, even here in the Sonoran Desert. Studies show that broth-based soups can curb your hunger for very few calories. Pureeing some ingredients can give broth-based soups a creamy texture, without the added fat and calories of cream. The Spicy Black Bean soup below is creamy and satisfying, and only 3 points for 1-1/2 cups. The Zero-Point Asian Soup below is great for when you are craving something warm and comforting, but have no points left for the day.

Spicy Black Bean Soup - 3 points
Servings: 8

Cooking spray, 1 spray
1 medium onion, finely chopped
4 medium garlic cloves, minced
3 (15 oz.) black beans, canned, undrained
1/2 teaspoon(s) red pepper flakes, or to taste
1 teaspoon(s) cumin powder
1 (14 1/2 oz.) can chicken broth, fat free, or vegetable broth
1 (10 3/4 oz.) can diced tomatoes, with green chiles, such as Rotel
1 (12 oz.) can yellow corn, drained

Coat bottom of large stockpot with cooking spray. Add onion and garlic; cook, stirring frequently,until onions are soft but not brown - about 5 minutes.

Place one can of beans in blender; add sauteed onion mixture, red pepper flakes, and cumin. Cover
and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.

***I just add the can of beans, red pepper flakes, and cumin to the pot with the onion mixture and blend until smooth with an immersion blender.***

Add second can of beans and the chicken broth to the stockpot and puree with immersion blender
until smooth.

Stir third can of beans (DO NOT PUREE FIRST), tomatoes and green chilies, and corn into stockpot.
Bring to a boil, lower heat to medium and simmer for 20-25 minutes.
Yields about 1-1/2 cups of soup per serving.



0 Point Oriental Soup
Servings: 8

3 cans FF chicken broth (14.5 oz cans)
1 package frozen Oriental-style stir fry veggies (about 1 pound)
1 can (small flat can) Bamboo shoots
1 cup sliced mushrooms
2 tablespoons soy sauce
2 tablespoons fish sauce (or add another tablespoon soy)
1/4 cup rice wine vinegar
1 tablespoon garlic chili paste (or to taste)
juice of 1 large lemon

Bring chicken broth to a boil, add veggies and turn off heat.

Add remaining ingredients and stir to blend.

You can adjust the seasonings to taste, adding more or less soy, vinegar, etc. til you get the flavor and "heat" you want.

Saving Money By Going Meatless

Meatless entrees are favorites of my personal chef clients for a number of reasons, including special diets, personal preference, and religious requirements. Vegetarian entrees are also gaining popularity in the current economy as budget stretchers. The recipes below are for a few of the meatless entrees that my clients repeatedly request.

Meatless Stuffed Peppers
Serves 4










1 cup water
1/2 cup uncooked Arborio rice
2 green bell peppers, halved and seeded
1 tablespoon olive oil
2 green onions, thinly sliced
1 teaspoon dried basil
1 teaspoon Italian seasoning
1 teaspoon salt
1 pinch ground black pepper
1 tomato, diced
1/2 cup crumbled feta cheese

Preheat oven to 400 degrees.
Lightly grease a baking sheet. In a medium saucepan, bring water to a boil. Stir in the rice. Reduce heat, cover, and simmer for 20 minutes. Remove from heat, and set aside. Place the peppers cut-side down on the prepared baking sheet. Roast 25 to 30 minutes in the preheated oven, or until tender and skin starts to brown. While the peppers are roasting, heat oil in a medium skillet over medium-high heat. Cook the onions, basil, Italian seasoning, salt, and pepper in oil for 2 to 3 minutes. Stir in the tomato, and cook for 5 minutes. Spoon in the cooked rice, and stir until heated through. Remove from heat, mix in the feta cheese, and spoon the mixture into the pepper halves. Return to the oven for 5 minutes. Serve immediately.

Cheesy Eggplant Lasagna
Serves 6













2 medium eggplant peeled and cut into 1/4" thick, lengthwise slices
2 pinches garlic salt or to taste
8 ounces mushroom, fresh, sliced
1 medium garlic clove, minced
2 cups Marinara sauce, lowfat
6 ounces Mozzarella cheese, lowfat or fat free - finely shredded

Preheat the broiler.
Mist a 13" x 9" glass baking dish with olive oil spray. Set aside. Lightly mist the eggplant with olive oil spray. Place on a medium nonstick baking sheet. Sprinkle both sides with garlic salt. Broil 6" from the heat source for 3 to 5 minutes per side, or until tender. Meanwhile, lightly mist a medium nonstick skillet with olive oil spray. Set over medium heat. Add the mushrooms and garlic. Cook, stirring occasionally, for 8 to 10 minutes, or until there is no liquid remaining in the pan and the mushrooms are starting to brown. Preheat the oven to 350. Place half of the eggplant in a single layer in the bottom of the prepared baking dish. Top with half of the mushroom mixture, half of the marinara sauce, and half of the cheese. Repeat with the remaining eggplant, mushrooms, sauce, and cheese. Cover with aluminum foil. Bake for 20 minutes. Remove the aluminum foil. Bake for 10 to 15 minutes, or until hot and the cheese is bubbly. Remove and let stand for 10 minutes. Cut into 6 equal portions. Serve immediately.

Southwestern Vegetarian Bake
Serves 6














3/4 cup brown rice, uncooked
1 1/2 cups water
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can mexicorn, drained
1 (10 ounce) can diced tomatoes with green chilies
1 cup salsa
1 cup sour cream
1 cup cheddar cheese, shredded
1/4 teaspoon pepper
1/2 cup red onion, chopped
1 (2 1/4 ounce) can black olives, sliced, drained
1 cup Mexican blend cheese, shredded

In a large saucepan, bring rice and water to a boil. Reduce heat; cover and simmer for 35-40 minutes, until tender. In a bowl, combine beans, corn, tomatoes, salsa, sour cream, cheddar, pepper and rice. Transfer to a 2 1/2 quart baking dish coated with nonstick spray. Sprinkle onions and olives over top. Bake, uncovered, at 350 for 30 minutes. Sprinkle Mexican cheese over top. Bake 5-10 minutes longer, until cheese is melted. Let stand 10 minutes.

One Pot Winter Meals

This is my son’s second year playing a winter sport. Since the games and practices take place mainly on weekdays, we need meals that are quick and easy to avoid the fast food and carryout trap. One pot meals can really fill the bill. Just add a loaf of crusty bread or a salad and you’re all set. One pot meals are also perfect for winter and for busy schedules because they keep warm well on the stove until the end of practice and they reheat beautifully the next day.

Stuffed Cabbage Casserole
1lb. lean ground beef
1/2 cup instant brown rice
1 can tomato sauce
1/4 cup water
4 cups cabbage or cole slaw mix
1 large onion, chopped
1 clove garlic, minced
salt and pepper

Preheat the oven to 400 degrees. Brown the ground beef. Drain. In a large bowl, mix everything else into the meat. Pour into an ungreased casserole dish, cover and bake for 60 minutes.


Chicken & Noodles
1 cup carrots, chopped
1 cup celery, chopped
1 cup onions, chopped
10 cups hot water
2 tablespoons chicken bouillon powder (or soup base)
1 cup butter, melted
1 teaspoon black pepper
1 teaspoon salt
1 to 1-1/2 pound cooked, boneless skinless chicken breast, torn into large pieces
1 (16oz) bag frozen egg noodles

Mix carrots, celery, onions, water, bouillon, melted butter, pepper and chicken pieces in large stock pot.
Bring to a boil, turn to low heat and simmer for 30 minutes.
Add noodles and simmer on medium-low heat for an additional 10 minutes.
Serves 6-8


Savory Pressure Cooker Pot Roast
3 pound chuck roast
1 tablespoon Season-All seasoning salt
1 tablespoon olive oil (I use Wildtree grapeseed oil)
1 cup baby carrots
1 cup chopped celery
1 cup sliced onions
1-3/4 cup water
1/4 cup Worcestershire sauce
5 medium potatoes, peeled and cut in half lengthwise
1/2 teaspoon freshly ground pepper
2 teaspoons beef bullion powder or beef base
2 bay leaves

Coat roast with Season-All. Brown roast in oil, on all sides (I use the pressure cooker base). Add carrots, celery, and onions when meat is nearly browned, add water and Worcestershire sauce.
Place potato halves on top of roast and add pepper, beef bullion powder, and bay leaves.

Lock lid in place and bring to pressure over medium-high heat. Cook at high pressure for 1 hour.

Release pressure naturally – do not use quick release. Test for tenderness. If not done to your liking, return to pressure for 10 minutes, quick release and test again.
When finished, serve with crusty bread for a hearty meal.


One Dish Chicken Fajita Dinner
2 (1-1/4oz) packages of fajita seasoning mix (I use Penzy’s, to taste)
4 boneless skinless chicken breasts, cut into strips or chunks
2 red bell pepper, cut into strips or chunks
2 yellow bell peppers, cut into strips or chunks
4 cups cooked rice (brown or white)
Vegetable oil, for sautéing (I use Wildtree grapeseed oil)
Shredded cheddar cheese

Sautee chicken strips or chunks, until almost cooked through. Remove chicken from pan and cover to keep warm.
Sautee peppers for 3-4 minutes.
Add chicken back to pan with peppers.
Add fajita seasoning and 1/2 cup water to pan with chicken and peppers.
Cook until chicken is done.
Serve mixture over rice and top with grated cheese.
Serves 4-6

Turn Leftover Turkey Into Two Different Dinners

Ah... Thanksgiving night. The stock has been made from the turkey bones and all the leftovers are put away. Now I start thinking about what I'm going to do with all that turkey. We had an extra turkey this year due to a fluke, so I'm looking to make two delicious dishes from the leftovers. Of course I will make a Turkey Pot Pie, but the cool and rainy weather today has me thinking soup. I really enjoy soup and a Turkey Posole sounds wonderful!

While I have all the ingredients on hand to make the pot pie, I am short a few items for the posole. I refuse to hit the stores the day after Thanksgiving with all the crazy shoppers & drivers, so it looks like the posole will have to be made later this weekend.

The Turkey Pot Pie is a meal unto itself, but a nice green salad is a good accompaniment. I like to serve a good, homemade cornbread (possibly jalapeno or cheddar) with my Posole. Both of these meals are terrific comfort foods as well as family favorites.

Turkey Posole
Serves 8
3 tablespoons olive oil

2 yellow onions, cubed
2 fresh poblano chile peppers, seeded and cut into 1/2 inch strips
2 cloves garlic, minced
2 quarts turkey broth
4 cups cubed cooked turkey
1 (4 ounce) can chopped green chile peppers
2 (15 ounce) cans cannellini beans, drained and rinsed
2 (15 ounce) cans white hominy, drained
1 tablespoon chili powder
2 tablespoons ground cumin
2 tablespoons dried oregano
water, as needed
salt and pepper to taste

In large Dutch oven, heat oil over medium heat. Cook onions and poblano chiles in oil until soft. Stir in garlic, and cook for one or two minutes.

Season with chile powder, cumin, and oregano. Add turkey broth, cooked turkey, canned green chile peppers, cannellini beans, and hominy. Add water if more liquid is needed to just cover everything in the pot. Season to taste with salt and pepper.

Bring to a boil, then reduce heat to low, and cover. Simmer, stirring occasionally, for about an hour to blend flavors.

Garnish with tortilla chips and sour cream or a squeeze of lime.


Turkey Pot Pie
Serves 8
1 recipe pastry for a (10 inch) double crust pie
4 tablespoons butter
1 small onion, minced
2 stalks celery, chopped
2 carrots, diced
3 tablespoons dried parsley
1 teaspoon dried oregano
salt and pepper to taste
2 cubes chicken or turkey stock/broth
3 potatoes, peeled and cubed
1 1/2 cups cooked turkey, cubed
3 tablespoons all-purpose flour
1/2 cup milk

Preheat oven to 425 degrees. Roll out bottom pie crust and place in the 10 inch pie pan and set aside.

Add 2 tablespoons of the butter to a large skillet. Add the onion, celery, carrots, parsley, oregano, salt and pepper. Cook and stir until the vegetables are soft. Stir in the bouillon and water. Bring mixture to a boil. Stir in the potatoes, and cook until tender but still firm.

In a medium saucepan, melt the remaining 2 tablespoons butter. Stir in the turkey and flour. Add the milk, and heat through. Stir the turkey mixture into the vegetable mixture, and cook until thickened.

Pour mixture into the unbaked pie shell. Roll out the top crust, and place on top of filling. Flute edges, and make 4 slits in the top crust to let out steam.

Bake in the preheated oven for 15 minutes. Reduce oven temperature to 350 degrees and continue baking for 20 minutes, or until crust is golden brown.