Posted in Appetizers, Easy, Roasted, Side dish, Side Dishes, Soup, Spices, Vegetables

Butternut Squash, Acorn Squash and Sweet Potato Soup

Serves: 6

Preheat Oven 400o

Estimated Calories per serving: 230

Fat grams: 2 grams


1 medium butternut squash

2 sweet potatoes

1 acorn squash

1 onion, chopped

5 cups chicken stock

¼ teaspoon cayenne pepper

¼ teaspoon cardamom

¼ – ½ teaspoon nutmeg


  1. Spray a baking sheet lined with aluminum foil with cooking spray.  Cut butternut, acorn squash and potatoes in half and place on baking sheet cut side down on baking sheet.
  2. Roast until they are soft (potatoes may have to come out earlier).  Set aside and let cool.
  3. Heat a 5 – 6 quart pot on medium heat and spray with cooking spray.  Sauté onion until soft.  Add chicken stock and bring to boil.
  4. Scoop out the insides of the butternut, acorn squash and potatoes and add to the pot.
  5. Season with cayenne, cardamom and nutmeg and allow to simmer for about 10 – 15 minutes.
  6. Using a handheld immersion blender (or standard blender in batches), puree the soup.
  7. Serve hot with sour cream, if desired.
Posted in Bake, Soup

Italian Wedding Soup

Italian Wedding Soup

Serves 8

Preheat oven 375o

Prep Time: 20 minutes

Cook Time: 40 minutes

Estimated Values per Serving:

Calories: 200                        Fat:4 grams


½ (8 ounces) pound ground turkey breast meat

½ (8 ounces) pound ground sirloin

½ cup Italian style bread crumbs

¼ cup egg substitute

1 ½ teaspoons Italian seasoning – separated

½ teaspoon onion powder

½ teaspoon garlic powder

¼ cup grated parmesan cheese

½ box (8 ounces) orzo pasta

10 cups low fat chicken broth

1 package (10 ounces) chopped frozen spinach

2 bay leaves


  1. To make the meatballs: Combine the ground turkey, ground sirloin, bread crumbs, egg substitute, ½ teaspoon Italian seasoning, onion powder, garlic powder and parmesan cheese and mix well with your hands.
  2. Coat a broiler pan with cooking spray and set on the side.  Roll meat mixture into small balls (about ½ teaspoon in size) and place meatballs on broiler pan.
  3. Bake in the oven for 20 minutes.
  4. While the meatballs are baking, boil orzo pasta until al dente (about 5 minutes).  Drain and rinse and set aside.
  5. In a large pot, combine chicken broth, frozen spinach, 1 teaspoon Italian seasoning, bay leaves and cooked orzo and bring to a boil.  Reduce heat and simmer.
  6. Once meatballs are cooked, add them to the soup and serve hot with parmesan cheese on the side.




Posted in Soup, Vegetables

Black Bean and Bacon Soup

It’s been too long since I have blogged a recipe and I am so sorry for that.  Hopefully, we wil be getting back to our routine and delicious new recipes will soon be on the way.  In the meantime, I made this last weekend and is worthy of a posting.  Enjoy!

Black Bean and Bacon Soup

Serves 6

Estimated Values per Serving:

Calories: 165                        Fat: 2 grams

Black Bean and Bacon Soup


1 bag (16 ounces) dried black beans

6 cups water

8 slices of turkey bacon

½ cup celery – chopped

1 cup onion – chopped

2 cloves garlic – minced

½ cup carrots – chopped

4 cups ham broth*

2 – 3 cups water

2 tablespoons fresh chopped cilantro

1 bay leaf

1 teaspoon liquid smoke

*You may substitute chicken broth for ham broth.

Pepper to taste


  1. Rinse beans, place in a large bowl and soak overnight.  As a quick method, you can boil the water and pour over the beans and let sit for about 1 hour.  Drain and rinse beans and set aside.
  2. Coat a large pot with cooking spray and heat on medium high.  Fry the bacon for 5 – 7 minutes until crispy.  Remove bacon and cool.
  3. While bacon is cooling, add celery and onion and sauté for about 5 minutes until soft and slightly browned.  Add garlic and sauté for 1 minute.
  4. Chop cooled bacon.  Add carrots, chopped bacon, broth, 2 cups water, beans, cilantro, bay leaf and liquid smoke.  Simmer for about 1 hour.
  5. Taste soup and add pepper or more water if it has become to thick.
  6. Serve hot with a little grated cheese or sour cream.



Posted in Creamed, Soup

Cream of Cauliflower Soup with Cheddar Cheese

Cream of Cauliflower Soup with Cheddar Cheese

Serves 6

Prep Time: 10 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 170                      Fat = 5 grams                        Points: 3

Cream of Cauliflower Soup with Cheddar Cheese


2 large onions – chopped

1 large head cauliflower – trimmed and cut into small florets

1 clove garlic – minced

1 teaspoon dried thyme

2 large potatoes – peeled and diced

7 cups chicken broth

1 cup fat free half and half

1 cup shredded low fat cheddar cheese

Pepper to taste


  1. Heat a large pot on low and coat with cooking spray.  Add onions and cook gently until soft and translucent.
  2. Add cauliflower, garlic, thyme, potatoes and chicken broth.  Increase heat and bring to a boil.
  3. Cover and simmer for 20 minutes.
  4. Remove from heat and cool slightly.  Working in batches, puree soup in a food processor or blender.  Transfer back to pot.
  5. Add half and half and cheese and heat on low until cheese is melted and soup is hot.  Add pepper and serve.
Posted in Fish, Main Courses, Soup

New England Clam Chowder

New England Clam Chowder

New England Clam Chowder

Serves 8

Prep time: 15minutes

Cook time: 40 minutes

Estimated values per serving:

Calories = 195                      Fat = 2 grams                        Points: 4


Cooking Spray

4 slices turkey bacon

1 onion – chopped

2 celery ribs chopped

4 cans (6 ½ ounces) minced clams  – drained with liquid reserved

3 cups fat free half and half

2 cups clam broth (including the reserved clam liquid)

1 cup skim milk

¼ cup flour

3 potatoes – peeled and diced

1 tablespoon Worcestershire sauce


  1. Heat sauce pot on medium high heat and add bacon.  Cook until bacon is crisp.  Remove from heat, cool and chop.
  2. Add onion and celery to the pot and cook about 5 minutes until soft and tender.  Add bacon back to the pot.
  3. Add half and half, clam broth and potatoes in the sauce pot.  Cook on medium heat until mixture begins to bubble.
  4. I n a small mixing bowl, mix together skim milk and flour then add to sauce pot and stir.  Lower heat and continue to cook soup until potatoes are soft.
  5. Remove from heat and cool.
  6. Stir in Worcestershire sauce and serve.
Posted in Poultry, Soup

Hot Soup on a cold damp night…

Chicken Tortilla Soup

When the weather is cool and damp, it is so comforting to serve up a hot soup for dinner.  The combination of tomatoes, spices and jalapeno pepper combination really warms you from the inside like a nice hot bath.  However, if you do not like it spicy, just leave the hot pepper out; the soup will still warm your soul and body even without that jalapeno kick.

Chicken Tortilla Soup

Prep time: 15 minutes

Cook time: 1 hour 15 minutes

Estimated values per serving (excluding sour cream and tortilla chips):

Calories = 235                                              Fat =   1 gram

 Serves 6


Cooking spray

1 onion – chopped

2 cloves garlic – minced

1 pound boneless/skinless chicken breast cut into bite sized pieces

4 cups fat free chicken broth

1 (28 ounce) can diced tomatoes

1 bottle chili sauce + water (filled up in jar and added to soup)

1 tablespoon chili powder

1 teaspoon oregano

¼ teaspoon cayenne pepper or 1 seeded jalapeno pepper – chopped

1 bay leaf

Salt and pepper to taste

1 can (15 ½ ounce) black beans – thoroughly rinsed

2 tablespoons cilantro – finely chopped

Tortilla chips for garnishment (optional)

Fat free sour cream for garnishment (optional)


  1. Heat large saucepot on medium heat and spray with cooking spray.  Add onion, cover, and cook 3 minutes until soft.  Add chicken and cook for 5 minutes until chicken is slightly browned.  Add jalapeno pepper here to sauté if using and garlic and cook for 1 minute. 
  2. Stir in chicken broth, diced tomatoes, chili sauce, chili powder, oregano, cayenne pepper (if using) and bay leaf.  Increase heat to medium high and cook until mixture comes to a boil.  Reduce heat and simmer for 1 hour.
  3. Add rinsed black beans and cilantro and simmer for another 10 minutes.
  4. Ladle soup into 6 individual bowls and serve with crushed tortilla chips and sour cream on top (if desired).
Posted in Appetizers, Main Courses, Soup, Vegetables

Soup for dinner tonight…

It was one of those cold and rainy days, the perfect day for some hot soup for dinner.  I’ve been making this all winter since it’s one of my family’s favorites.  Enjoy & Happy cooking…

French Onion Soup

Prep and cook time: about 1 ½ hours

Serves 6


4 large sweet white onions – thinly sliced

Cooking spray

¼ cup sherry

1 tablespoon brown sugar

6 cups reduced fat beef broth

1 tablespoon fresh thyme – minced (or 1 teaspoon dried)

6 slices French bread – toasted

6 slices reduced fat Swiss or provolone cheese


  1. Heat large saucepot on medium heat and spray with cooking spray.  Add onions, cover, and cook for about 15 minutes, stirring occasionally.
  2. Uncover pot and cook another 10 minutes until onions are browned, stirring frequently.  Note: If onions begin to stick to the bottom of the pot, add 1 tablespoon of water and stir.
  3. Add sherry and sugar and cook until liquid is absorbed.
  4. Add beef broth and thyme.  Bring mixture to a boil then reduce heat to low and simmer for about 45 minutes.
  5. To serve – scoop a serving of soup in a bowl.  Place a slice of bread then a slice of cheese on top so that it rests on the bread.  Broil in the oven for about 3 minutes or until cheese is melted and browned.