Hearty Two Bean Minestrone Soup
The perfect soup to add a fresh salad and whole grain bread sticks to! So zesty and delicious, a family favorite, enjoy.
Ingredients
- 1 tbsp olive oil
- 1 medium onion chopped
- 2 cloves garlic finely chopped
- 4 tbsp unsalted tomato sauce
- 1/4 tsp Italian seasoning
- 1/4 tsp crushed red pepper flakes
- 1/2 cup uncooked, whole wheat, small shell shaped pasta
- 2 (14.5 ounce) cans chicken broth reduced fat and reduced sodium
- 1 (15.5 ounce) can red kidney beans reduced sodium, drained and rinsed
- 1 (15.5 ounce) can garbanzo beans reduced sodium, drained and rinsed
- 1 (14.5 ounce) can Italian style stewed tomatoes unsalted, undrained
- 2 cups chopped kale
- 1/4 cup grated Parmesan cheese for garnish
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Instructions
- In a medium saucepan, heat oil over medium high heat until hot.
- Cook and stir onion and garlic 3 to 5 minutes or until onion is translucent.
- Add broth, beans, tomatoes, kale, or swiss chard (if desired), pasta and seasonings; bring to a boil.
- Reduce heat; cover and simmer 10 to 12 minutes or until pasta is tender.
- Serve with Parmesan cheese.
Recipe Notes
Spicy Southwest Chicken Soup
Creamy, tasty and healthy! Use some leftover chicken breast to make the warm homemade dinner…tonight!
Ingredients
- 2 boneless, skinless chicken breast cooked and cubed
- 2 tsp canola oil
- 1/2 medium onion chopped
- 1 clove garlic minced
- 3 tbsp canned, chopped green chilies
- 1 tsp ground cumin
- 1/2 tsp dried oregano
- 1/4 tsp ground cayenne pepper
- 2 cups canned white beans low sodium, rinsed, and drained (mash 1 cup of beans)
- 1 cup black beans low sodium, rinsed, and drained
- 3/4 cup roasted red peppers chopped
- 2 1/4 cup low fat, low sodium chicken broth
- 1/4 cup low fat Monterey Jack cheese blend shredded
- 2 tbsp fresh cilantro chopped
- pepper to taste
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Instructions
- Grill or cook chicken breasts on stove top and cut into cubes.
- In large saucepan, heat oil.
- Add onions and sauté several minutes; stir in garlic and continue sautéing.
- Next, add chicken broth, chicken, chilies, cumin, oregano, cayenne pepper, all of the beans, and the red peppers.
- Bring to a boil.
- Remove from heat and add the cheese and cilantro. Soup is best if flavors are allowed to blend an hour or so, or make it a day ahead and reheat the next day.
Recipe Notes
Calories 240, Calories from Fat 50, Total Fat 6g 9%, Saturated Fat 1.5g 8%, Trans Fat 0g, Cholesterol 45mg 15%, Sodium 320mg 13%, Total Carbohydrate 25g 8%, Dietary Fiber 8g 32%, Sugars 2g, Protein 21g, Vitamin A 10%, Vitamin C 15%, Calcium 15%, Iron 15%
Turkey Chili
Tex Mex Beef Skillet
Whether you’re looking for a delicious family meal or easy meal prep idea our Tex Mex Beef Skillet is a great option! This skillet recipe l is a great way to get your protein, vegetables, and grains all in meal!
Ingredients
- 1 pounds 96% lean ground beef
- 1 medium onion chopped
- 2 tablespoons chili powder
- 2 tablespoons unsalted tomato paste
- 1 tablespoons ground cumin
- 1/8 teaspoons salt
- 3 cups cooked brown rice
- 16 ounce canned unsalted pinto beans rinsed and drained
- 8 ounce canned diced green chilies
- 14 ounce canned unsalted diced tomatoes un-drained
- 1/4 cup fresh cilantro for garnish
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Instructions
- Clean your area and wash your hands before you begin.
- In a large skillet over medium-high heat, cook meat and onion until brown, stirring to crumble. Drain, if necessary.
- Return meat to skillet.
- Add chili powder, cumin, tomato paste and salt. Mix until well combined.
- Stir in rice, beans, chilies and tomatoes; heat through. Cook until all the flavors combine.
- Garnish with cilantro.
- Serve immediately
Recipe Notes
