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Soups and Chilis

Spicy Chicken Tortilla Soup
Makes 4 servings (1 ¼ cups soup; 3 tortilla chips)
POINTS® value: 4

1 (14 ½ oz) can diced tomatoes with mild green chilis
1 (14 oz) can reduced-sodium chicken broth
2 cups thawed frozen mixed vegetables (broccoli, cauliflower, carrots, corn, and red pepper)
1 cup water
2 tsp ground cumin
1 cup chopped cooked chicken breast
3 Tbsp chopped fresh cilantro
1 Tbsp lime juice
12 baked tortilla chips, crumbled

1. Combine the tomatoes, broth, vegetables, water, and cumin in a large saucepan and bring to a boil. Reduce the heat, simmer, covered, until the vegetables are tender, 10 minutes.
2. Stir in the chicken and cook until heated through, 2 minutes. Stir in the cilantro and lime juice. Divide between each of 4 soup bowls. Top each serving with 3 of the tortilla chips and serve at once.

French Onion Soup
Makes 4 servings
POINTS value: 3

2 medium onion(s), thinly sliced
4 tbsp dry sherry, or nonalcoholic wine
4 cup(s) fat-free beef broth
1 tsp Worcestershire sauce
4 slice(s) French bread
2 tbsp grated Parmesan cheese, such as Parmigiano-Reggiano

1. Preheat oven to 350ºF. In a large saucepan, combine onions and sherry; sauté until onions are tender, about 6 minutes.
2. Add broth and Worcestershire sauce. Bring to a boil, then reduce heat, cover and simmer for 10 minutes. Meanwhile, toast bread in oven until golden brown.
3. Place one piece of toast into each of four bowls. Divide soup among bowls and top each with 1/2 tablespoon of grated cheese. Yields about 1 1/2 cups per serving.

Spicy Black Bean Soup
Makes 8 servings
POINTS value: 3

1 spray(s) cooking spray
1 medium onion(s), finely chopped
4 medium garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp ground cumin
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilies, such as Rotel Tomatoes
11 oz canned yellow corn, drained

1. Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
2. Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
3. Place second can of beans and broth in blender and puree until smooth; add to stockpot.
4. 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 to 25 minutes. Yields about 1 1/2 cups of soup per serving.

White Bean Chili
Makes 12 servings
POINTS value: 3

1 tsp olive oil
1 small onion, diced
3 garlic cloves, minced
1 small jalapeno pepper, seeded and diced (optional)
8 oz canned green chili peppers
2 tsp ground cumin
1 tsp ground oregano
1 tsp cayenne pepper
29 oz fat-free chicken broth
3 cups cooked light meat chicken, cubed, shredded, or sliced
3 cans (14.5 oz) canned white beans

1. Heat the oil in a large dutch oven over medium-low heat. Slowly cook and stir the onion until tender. Mix in the garlic, jalapeno, green chile peppers, cumin, oregano and cayenne. Continue to cook and stir the mixture until tender, about 3 minutes.
2. Mix in the chicken broth, chicken and white beans. Simmer 15 minutes, stirring occasionally. Yields approximately 1 heaping cup per serving.

Optional: stir in 1/4 cup shredded cheese (Monetery Jack is delicious!) just before serving – adds 2 POINTS

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Cream of Broccoli Soup
Makes 4 servings
POINTS value per serving: 2

2 (14 1/2-ounce) cans reduced-sodium chicken broth
2 (12-ounce) bags fresh broccoli florets
1 (5-ounce) container refrigerated chopped onions
1 celery stalk, chopped
1 cup fat-free half-and-half
1/8 tsp teaspoon ground nutmeg

1. Combine the broth, broccoli, onions, and celery in a large saucepan; bring to a boil. Reduce the heat and cook, covered, until the vegetables are tender, 13–15 minutes. Let the broccoli mixture cool about 5 minutes.
2. Pour the mixture into a blender in batches and puree. Return the mixture to the pan and stir in the remaining ingredients. Cook, stirring occasionally, over medium heat just until heated through, about 1 minute longer.

Lasagna Soup
Makes 6 servings (2 cups per serving)
POINTS® value: 4

6 cups diced Italian tomatoes
6 cups fat-free beef broth
4 oz uncooked whole-wheat pasta
8 oz low-fat sausage (cooked, drained and rinsed in hot water)
3/4 cup seasoned croutons
3/4 cup shredded fat-free mozzarella cheese

1. Combine tomatoes and beef broth in soup pot and bring to boil.
2. Add whole wheat pasta and sausage and cook until pasta is tender, about 10 minutes.

To serve:
Place 1/8 cup seasoned croutons in bottom of bowl and pour hot soup over croutons. Top with 1/8 cup shredded mozzarella cheese.

“Homegrown” Recipe POINTS® values verified via eTools Recipe Builder.

French Onion Soup
Makes 4 servings
POINTS® value: 3

2 medium onions, thinly sliced
4 tablespoons dry sherry or nonalcoholic wine
4 cups fat-free beef broth
1 teaspoon Worcestershire sauce
4 slices French bread
2 tablespoons grated Parmesan cheese

1. Preheat oven to 350ºF. In a large saucepan, combine onions and sherry; sauté until onions are tender, about 6 minutes.
2. Add broth and Worcestershire sauce. Bring to a boil, then reduce heat, cover and simmer for 10 minutes.
3. Meanwhile, toast bread in oven until golden brown.
4. Place one piece of toast into each of four bowls. Divide soup among bowls and top each with 1/2 tablespoon of grated cheese. Yields about 1 1/2 cups per serving.

Chicken Tortilla Soup
Makes 8 – 1 cup servings
POINTS® value: 3

1 (16 oz) can fat free refried beans
1 (15 oz) can black beans, rinsed and drained
1 (14.5 oz) can chicken broth
1 1/2 cups frozen corn
3/4 cup chunky salsa
1 cup (5 oz) cubed cooked chicken breasts (can use canned chicken, too)
1/2 cup water
1 tsp dried cilantro
1/2 tsp ground cumin
1 cup shredded fat free cheddar cheese

1. In large saucepan combine all ingredients, except cheese, and bring to boil, reduce heat and cover. Let simmer 10 minutes
2. Stir in cheese and cook over low heat until melted

*Can add tortilla chips/strips and toppings (i.e. cheese, sour cream). Remember to add POINTS® for additional items.

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Quick Beef and Pinto Bean Chili
Makes 4 servings
POINTS® value: 6

1 (1-pound) package frozen onions and peppers
1 small garlic clove, minced
1 pound lean ground beef (7% fat or less)
1 (15-ounce) can pinto beans, rinsed and drained
1 (14 1/2-ounce) can diced tomatoes with green chiles
1 cup canned crushed fire-roasted tomatoes
2 teaspoons chili powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried oregano

1. Spray a large nonstick skillet with nonstick spray and place over medium-high heat. Add the frozen vegetables and garlic and cook, stirring occasionally, until the vegetables are thawed and the liquid is evaporated, about 3 minutes. Add the beef and cook until browned, about 5 minutes, breaking it apart with a wooden spoon.
2. Add the beans, diced tomatoes, crushed tomatoes, chili powder, salt, pepper, and oregano; bring to a boil. Cook, uncovered, stirring occasionally until the chili is thickened slightly, about 3 minutes.

Hearty Tuscan Vegetable Chowder
Makes 6 servings
POINTS® value: 3

2 tsp olive oil
1 cup diced onion
3/4 cup diced carrot
1/2 cup diced celery
4 cups vegetable broth
28 oz can diced tomatoes in juice, undrained
15 oz can cannellini beans, drained and rinsed
3 tsp minced garlic
1/4 tsp dried thyme
1 cup frozen, chopped kale
1 cup frozen cut green beans
1/2 tsp table salt
1 cup dry textured vegetable protein, granules (TVP)
1 tsp fennel seed
1/2 tsp black pepper

1. Heat oil in a large saucepan. Add onion, carrots and celery. Saute 5 minutes until onion is translucent. Add broth, tomatoes and juice, beans, TVP, garlic, fennel and thyme. Bring to a boil. Reduce heat; cover and simmer 5 minutes.
Stir in kale, green beans, salt and pepper. Simmer, covered, 10 minutes or until vegetables and TVP are tender. Yields about 1 1/2 cups per serving. (Note: Store in refrigerator for up to 4 days or freeze for future consumption.)

Taco Soup
POINTS® value per 1 cup: 4

1 pound lean ground beef (at least 95% lean)
1 can Rotel
15 oz can pinto beans
15 oz can black beans
15 oz can chili beans
15 oz can corn
Packet taco seasoning
Packet ranch salad dressing mix

Brown ground beef in large pot and drain. Add all cans to beef and simmer until hot. Drain the juice in the cans for a thicker soup – POINTS® value increases to 5 per cup.

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Country Potato Soup
POINTS® value per 1 cup: 2

1 16 oz bag shredded hash brown potatoes
32 oz chicken broth
1 packet country gravy mix

Add all ingredients in large saucepan and bring to boil. Simmer 10-15 minutes. Can add 16 oz diced ham – POINTS® value increases to 4 POINTS® per cup.

“Homegrown” Recipe POINTS® values verified via eTools Recipe Builder.