The Life Challenge
Dear New Recipe: Challenge Accepted

Dear New Recipe: Challenge Accepted

As you are taking on life’s challenges, keep in mind your challenges don’t have to necessarily be a major physical feat. We’re all working hard to achieve a healthy mind, body, and spirit. As you continue on this journey, and as the weather is getting colder and colder, why not challenge yourself to cooking a healthy winter meal? Check out these winter soup ideas from some of Foundation’s residential facilities’ top chefs. Feel free to send us your healthy recipes and tips to share with others!

Black Bean Soup:

Sauté 1 chopped onion, 1 tablespoon cumin, and 4 minced garlic cloves in two tablespoons olive oil.

Add 3 ½ cups low- sodium chicken broth, 3 chopped tomatoes, one 15 ounce can black beans, and one 1.4 ounce can diced green chili peppers. Bring to a boil, cover, and simmer for 5 minutes.

Add 1 tablespoon snipped fresh cilantro.

Garnish soup with crushed tortilla chips

245 calories, 7g protein, 29g carbohydrate, 12g fat (5g saturated), 7g fiber.

 

 

Chicken Noodle:

Combine 4 ½ cups low- sodium chicken broth, 1 cup each chopped onion, carrot, and celery. 1 teaspoon each dried basil and oregano, ¼ teaspoon black pepper, and 1 bay leaf; bring to boil.

Cover and simmer 5 minutes.

Add 1 ½ cups dried egg noodles. Cover and simmer 8 minutes; discard bay leaf.

Add 2 cups chopped cooked chicken breast.

222 calories, 26g protein, 19g carbohydrate, 4g fat (1g saturated), 3g fiber.

 

Tomato & Turkey

Combine 3 ½ cups low sodium chicken broth, 2 cans diced tomatoes with onions and garlic, 2 teaspoon fajita seasoning, and pepper

Cover and simmer for 10 minutes, add 2 cups chopped smoked turkey breast. Heat through.

Add 1 tablespoon snipped fresh cilantro.

170 calories, 19g protein, 19g carbohydrate, 1g fat (0g saturated) 2g fiber.

 

Split Pea

Rinse 8 ounces dry yellow split peas. Combine peas, 2 3 ½ cups water, 2 ounces chopped salt pork, 1 chopped onion, 1 chopped carrot, 1 bay leaf, 2 teaspoons dried parsley flakes, and ½ teaspoon dried basil.

Simmer, covered, 1 hour

Season with salt and pepper

318 calories, 15g protein, 39g carbohydrate, 12g fat (4g saturated), 16g fiber.

 

Vegetable Beef Barley

Sauté 12 ounces lean beef in 1 tablespoon vegetable oil, drain fat.

Add 4 cups low- sodium beef broth, 1 cup chopped onion, ½ cup chopped celery, 1 teaspoon oregano, ¼ teaspoon pepper, 2 minced garlic cloves. Cover; simmer for 1 hour.

Add 1 cup frozen veggies, 1 can diced tomato, and ½ cup quick-cooking barley. Cover; simmer 15 minutes.

338 calories, 24g protein, 29g carbohydrate, 14g fat (4g saturated), 6g fiber.

 

Chunky White Bean

Saute 12 ounces lean ground turkey breast and 1 chopped onion in 1 tablespoon olive oil; drain fat.

Add two 15 ounce cans great northern beans, one 16 ounce jar green salsa, 1 ¾ cups low-sodium chicken broth, and 1 ½ teaspoons cumin.

Simmer, covered, 15 minutes.

383 calories, 38g protein, 53g carbohydrate, 3g fat (1g saturated), 12g fiber.