Mulligatawny Soup

Mulligatawny Soup

 
Serves 10, 100 Calories per serving
2 tbsp butter
1 cups onions chopped
1 stalk celery sliced
2 cups carrots sliced fine
2 cloves garlic
1 tbsp curry powder
1 tsp cinnamon
2 tsp fresh ginger chopped fine
4 cups chicken broth
4 cups water
1 apple chopped
1 medium potato
1 cup chicken white meat cut into bite size pieces
1/2 cup applesauce
1 tbsp coconut cream
Few drops of hot sauce to taste
Add butter, onions and carrots to saucepan. Cook until onions are translucent. Add spices and mix well. Add rest of ingredients and cook until vegetables are tender. Remove about of the vegetables with a slotted spoon. Process in food processor or blender until smooth. Return to the soup. Serve

Chris' Vegetable Chili

 Chili ready to cook.

Chris' VEGETABLE CHILI

whole recipe about  365 calories

2- 14 oz tomatoes

1-14 oz tomato sauce

1 large green pepper

1 large red pepper

4 stalks celery

4 carrots grated

1 sm zuchini shredded

1 large onion diced

2 cloves garlic minced

2 cans sliced muchrooms

1 tbsp each chili powder and vinegar

Combine all ingredients in slow cooker. Let cook all day or overnight (250 degrees)
Cool and divide into servings. 1 cup portion is equivalent to 2 vegetables. Great served over chicken/ fish.

Note: This is great with a meal, but found it wonderful as a base for soup. Next time I might not add the chili so I can change the flavour. Italian ...

Soup

40 calories per cup

Freeze in 1 cup amounts and have a great soup ready in minutes. 

2 cups of the chili,

2 cups chicken broth

2 cup water 

1/2 cup macaroni

1 tsp chili sauce

Place chili, broth and water in pot, Bring to a boil. Add macaroni. Cook until macaroni is done. Stir occasionally so macaroni won't stick.


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April 13 at 7:15pm · Comment ·  · Report

John’s Yummy Stir Fry

John’s Yummy Stir Fry

Serves 4, 99 calories each

A super treat! Also great with chicken, pork beef, shrimp...

Vegetables ( Vary as you wish)

1/2 carrot sliced thin

1/2 onion

5 or 6 mushrooms sliced

1 green pepper chopped

1 red pepper chopped

1 c snow peas

1 c broccoli flowerlets, stem is also delicious peeled and sliced.

Sauce

1/4 c chicken broth

1/4 c water

1 tbsp sweet chili sauce

1 tsp hoisin sauce

1/2 tsp sesame seed oil

2 tbsp soya sauce

5 drops hot pepper sauce (or less according to taste)

1 tbsp oyster sauce

1 tsp rice vinegar

1 cloves garlic chopped

1 1/2 tbsp cornstarch

2 tbsp oil for frying

Add 2 tbsp of oil in wok or large pan. Fry onions and carrots until onions become translucent. Add rest of vegetables and stir fry until cooked about 3 to 4 minutes. Mix sauce ingredients and add slowly to the vegetables. Let cook until sauce thickens. You may not need to add all the sauce. Serve.

Fat  5.3g, Sodium 397mg, Carbohydrates 10.7g, Dietary Fiber 2.4g, Sugars 4.9g

Low Calorie Hamburger Soup

Low calorie soups should be a large part of any diet. They provide nutrition while at the same time add bulk to help curb overeating. Here's one that works for me.


Hamburger Soup


Base 34 calories for 10, 1 cup servings

1/4  lb extra lean hamburger
1 cup tomatoes
1/4 c green beans (you can substitute baked beans, add an extra 10 calories per serving)
2 cloves garlic
1/2 onions
1 cup carrots
8 cups water
2 tsp oregano
1 tsp dill
1/4 c macaroni
few drops hot sauce (to taste)Salt (to taste)
Pepper(to taste)

Vegetables

Calories  for these amounts are under 15 calories per serving. Since these  add bulk to the soup, they should be counted as zero. Mix and match as you like
1/8 c turnip
1 zucchini
1/2 green pepper
1/2 red pepper
 1/8 c celery
1 small potatoes
1/2 c broccoli
1/2 c cauliflower
mushrooms

This is a throw together soup. Fry the hamburger in the pot along with the onions, stirring so it doesn’t stick. Then add all the ingredients except the macaroni. Add macaroni in the last 20 minutes. Bring the soup the a boil and then simmer for about an hour. Adjust seasoning, adding salt and pepper according to taste.

Notes:
Hamburger is about the size of a small patty.
Beans and tomatoes, use what you need and freeze the rest.
Seasonings; vary as you like, and check Mary's note from yesterday.
Let me know if you try this.
Pat

Sonya's Low Calorie Humous

Low cal Humous

Sonya’s Favourite

1 can chick peas

5 tbsp  lemon juice

2 cloves garlic 

(less if you like a milder taste)

1 tbsp sesame oil

1 1/2 tsp ground cumin

1 tsp hot pepper sauce 

(less if you don’t like it too hot)

2tsp chopped parsley

1/4tsp salt

Chop garlic in food processor then add rest of ingredients, adjust to taste. I often end up adding a lot more lemon.