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Ingredients

  • 1 Tbsp. olive or canola oil
  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 to 2 jalapeno chiles, seeded, finely chopped
  • 2 cans (15 oz. each) black beans, rinsed, drained
  • 1 can (14.5 oz.) diced tomatoes, undrained
  • 1 can low sodium vegetable broth
  • 2 tsp. ground cumin
  • 2 Tbsp. chopped fresh cilantro
  • Plain yogurt or reduced-fat sour cream, if desired
  • Lime wedges, if desired

Directions
Prep time: 15 minutes
Start to finish: 30 minutes

  1. In 4-quart saucepan, heat oil over medium heat. Add onion, garlic and chiles; cook three to four minutes, stirring occasionally until tender.
  2. Stir in beans, tomatoes, broth and cumin. Heat to boiling over high heat. Reduce heat to medium-low; cover and simmer 15 minutes.
  3. Remove from heat. Using a potato masher, mash beans until soup reaches desired consistency.
  4. Stir in cilantro. Top individual servings with yogurt; serve with lime wedges.

Yield: 6 servings

Nutritional Analysis (per serving):
Calories: 240
Fat: 3 g
Carbohydrate: 41 g
Cholesterol: 0 mg
Sodium: 470 mg
Fiber: 14 g
Protein: 12 g

Recipe provided by Eatbetteramerica.com

Ingredients:

  • 1 cup Light & Tangy V8® Juice (to desired thickness)
  • 1 cup low sodium chicken or vegetable stock
  • 1/2 cup fresh basil, chopped
  • 1 (12 oz.) can evaporated skim milk
  • 2 Tbsp. grated Parmesan cheese
  • 2 Tbsp. sour cream
  • Salt and pepper to taste

Directions:

  • Combine tomato juice and chicken stock in a sauce pan.
  • Stir in evaporated milk, margarine, sour cream, cheese and basil.
  • Simmer on medium heat for 20 minutes.
  • Add salt and pepper to taste. Garnish with basil leaves.

Nutritional Analysis (per serving, approximately 1 cup):
Calories: 119
Protein: 8 g
Fat: 3 g (0 g Saturated Fat)
Carbohydrate: 14 g
Fiber: 2 g
Sodium: 176 mg
Calcium: 273 mg

Recipe provided by Cooper Clinic Nutrition Services .

Ingredients

Directions

  1. Spray a saucepan with non-stick cooking spray.
  2. Add onions, garlic, bacon and jalapeño to saucepan and sauté.
  3. When bacon is cooked, add liquid smoke.
  4. Drain the juice from the canned black-eyed peas and rinse under water to minimize the sodium content.
  5. When the onions are transparent, add peas, chicken broth and tomatoes to the soup and simmer for 20 minutes. Reduce heat to just warm.
  6. Carefully ladle 2-3 cups of soup into a blender. Purée to thicken and then add back to the soup. Add more broth if desired—depending on the consistency you prefer.
  7. Top with shredded cheese and sour cream. Serve warm.

Nutritional Analysis
Calories: 200
Fiber: 8 g
Fat: 4 g
Carbohydrates: 31 g
Saturated Fat: 1.5 g
Sugars: 7 g
Protein: 13 g
Cholesterol: 5 mg
Sodium: 200 mg
Calcium: 80 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services

Ingredients

  • 2 tsp. olive oil
  • ½ cup leeks, finely diced
  • ½ onion, finely diced
  • ½ cup carrots, finely diced
  • ½ cup celery, finely diced
  • 1 red bell pepper, seeded and finely diced
  • 1 Tbsp. flour
  • 1 ½ cups low sodium chicken stock
  • ⅓ cup wild rice (not cooked)
  • 2 Tbsp. dry sherry
  • ⅛ tsp salt
  • ½ cup evaporated skim milk
  • 2 tsp. fresh parsley, chopped

Directions

  1. In a 2-3 quart pot, heat the olive oil over medium heat.
  2. Add the leeks, onion, carrots, celery, and red pepper.
  3. Cover pot and “sweat” the vegetables until translucent (about 7 minutes).
  4. Add the flour and stir well. Cook the roux gently over low heat for approximately 3 minutes, stirring constantly.
  5. Add chicken stock gradually, making an increasingly thinner paste, until all stock has been added. Simmer for 10 minutes.
  6. Add wild rice*, sherry, and salt. Simmer until rice grains have swollen and are tender (about 30-40 minutes).
  7. Add evaporated skim milk and continue to cook on gentle heat.
  8. Garnish with parsley and serve.

*Tip: Option to use cooked wild rice and decrease cooking time at that point in recipe from 30-40 minutes down to 5 minutes.

Nutritional Analysis
Serves: 4│Serving size: 1 cup
Calories: 94
Fat: 2 g
Protein: 4 g
Fiber: 2 g
Sodium: 66 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services.

Ingredients

  • 1 lb. ground turkey (or ground round, or a mix of both)
  • 1 large onion, diced
  • ¼ cup water (if needed)
  • 1 can (15 oz.) low sodium whole kernel corn, not drained
  • 2 cans (14 ½ oz. each) chopped tomatoes, not drained (any type)
  • 1 can (14 ½ oz.) yellow hominy, not drained
  • 1 can (15 oz.) pinto beans with jalapeno, not drained
  • 1 package reduced sodium dry taco seasoning mix
  • 1 package dry Hidden Valley® Ranch salad dressing
  • ¼ cup fresh cilantro, chopped
  • ½ cup light sour cream (optional as garnish)

Directions

  1. Spray large skillet with non-stick spray. Brown turkey in skillet until done. Set turkey skillet aside.
  2. Spray soup pot with non-stick spray. Saute onion until transparent. If onion begins to burn, add water and continue cooking until done.
  3. Add cooked meat and all remaining ingredients. Simmer 15-20 minutes. Stir in cilantro.
  4. Garnish each cup with a small dollop of light sour cream (optional).


Variations
Add 4 oz. canned chopped green chiles.
Try adding one more can of tomatoes and/or substitute meat with one more can of beans.
Substitute ground turkey for grilled chicken breast or chicken strips, diced.

Low Sodium
If “regular” (salt added) canned beans and vegetables are used, rinse and drain vegetables and beans three times to reduce sodium up to 75 percent. Replace liquid lost from draining beans and vegetables with no-salt added V8® juice. Use only half of the dry mix packets due to their high sodium content.

Nutritional Analysis Per Serving (serves 12, serving size: 1 cup):
Calories: 134
Sodium: 650 mg
Fat: 1 g
Carbohydrates: 28 g
Saturated Fat: 0 g
Protein: 6 g
Cholesterol: 1 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services

Ingredients

  • 8 oz. pork tenderloin, trimmed and cut into 1/2 inch cubes
  • 1 large onion, chopped
  • 2 tsp. fresh garlic, minced
  • 1-14.5 oz. can reduced sodium chicken broth; divided use
  • 1 cup green tomato salsa (try Arriba or Hernandez brand)
  • 1-14.5 oz. can diced tomatoes, not drained
  • 1/2 cup green bell pepper, chopped
  • 2 tsp. chili powder
  • 1-15.5 oz. can yellow hominy, rinsed and drained
  • 1/8 tsp. dried oregano
  • Black pepper to taste
  • Green onion, thin sliced (garnish)
  • Cilantro, chopped (garnish)

Directions

  1. Spray a medium-sized pot with non-stick spray.
  2. Brown pork for approximately four minutes or until brown.
  3. Remove pork from pan and set aside.
  4. Spray pot again with non-stick spray. Sauté onion and garlic until translucent. When mixture begins to stick, add ¼ cup chicken broth and continue to cook.
  5. Add remaining chicken broth, green tomato salsa, diced tomatoes, bell pepper and chili powder. Simmer for five minutes.
  6. Add cooked pork, hominy, oregano and black pepper. Simmer until all flavors blend (approx. 10-15 minutes). Ladle into bowls and top with green onion and cilantro.


Nutritional Analysis
 Calories: 169
Sodium: 339 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services

Ingredients

  • Nonstick vegetable cooking spray
  • 3/4 cup chopped celery
  • 2 cups sliced carrots
  • 1 large onion, chopped
  • 1 cup sliced mushrooms
  • 5 cups chicken broth, defatted*
  • 2 cups chopped cooked turkey without skin
  • 1 (17 oz.) can cream-style corn
  • 1/2 cup chopped fresh parsley
  • 1/4 tsp. salt
  • 1 tsp. hot pepper sauce
  • 1 1/2 cup dried penne pasta

*If using canned or homemade chicken broth, place in refrigerator. When cold, skim fat off the top.

Directions

  1. Coat a large saucepan with cooking spray. Add celery, carrots, onions and mushrooms; cook until onions become transparent, stirring occasionally.
  2. Add chicken broth, turkey, corn, parsley, salt and pepper sauce.
  3. Turn up the heat and add pasta when the soup begins to boil.
  4. Cover and simmer for 10 to 15 minutes, stirring occasionally, until pasta is firm yet tender.

Yield: 9 servings (serving size is one cup)