Chicken and White Bean Soup

4 cups roasted chicken meat, skinless, shredded
1 can cannellini (white kidney) beans, rinsed
2 tsp. extra virgin olive oil
2 leeks, cut into 1/4-inch rounds (white and light green parts only)
1 Tbsp. fresh sage, chopped (or 1/4 tsp. dried)
3 cups chicken broth, low-sodium
2 cups water
Heat oil in a large saucepan over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase to high heat, cover, and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot. Makes 8 servings.

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Nutritional Information: (per serving)

Calories: 231Protein: 26 gFiber: 3 gCarbs: 15 gFat Total: 7 gSaturated Fat: 2 g

Leek and Sausage Soup

4 to 5 leeks
3 to 4 Yukon Gold potatoes, peeled and diced
1 quart chicken or vegetable broth
1 lb. pre-cooked chicken sausage (preferably spicy)
1 bunch Italian parsley, chopped

Cook potatoes in chicken broth. While potatoes are cooking, wash leeks well, and finely chop white and light green parts. Sauté leeks in a couple of tablespoons of chicken broth until soft, then add to broth and potatoes. Dice the sausage and sauté in pan and drain fat off. Add sausage to leeks and potatoes. When potatoes are soft, stir in parsley and add salt and pepper to taste. Serves 8.

Preparation Time: 10 to 15 minutes

Cooking Time: 30 to 45 minutes

Nutritional Information: (per serving)

Calories: 217Protein: 17 gFiber: 3 gCarbs: 27 gFat Total: 5 gSaturated Fat: 1 g

Autumn Veggie Soup

Sweet potatoes, spinach, and edamame (fresh soybeans) make a tasty combination in this soup.

Serves 4

Prep time:10 minutes
Cook time: 20 minutes

Ingredients

1 tablespoon extra-virgin olive oil
1 small onion, chopped
1 garlic clove, minced
4 cups vegetable broth
1 small sweet potato, peeled and cut into 1/2" cubes
1 cup frozen shelled edamame beans
2 ounces baby spinach (2 cups)
Salt and freshly ground black pepper

Instructions
Heat oil in a medium-sized saucepan over medium heat. Add onion and garlic, reduce heat to medium-low, and cook, stirring frequently, until softened, about 5 minutes. Do not brown.

Add broth, increase heat to high, and bring to boil. Add sweet potato and edamame, reduce to a simmer, and cook until vegetables are tender, about 5 minutes. Stir in spinach and heat until wilted.

Season with salt and pepper to taste and serve.

Nutritional information
Per 1 ½ cup serving:
150 calories
7 g fat (1 g sat)
6 g protein
17 g carbohydrate
3 g dietary fiber
560 mg sodium

Quick & Easy Hamburger Buddy

Makes 6 servings, about 1 1/3 cups each

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

3 cloves garlic, crushed and peeled
2 medium carrots, cut into 2-inch pieces
10 ounces white mushrooms, large ones cut in half
1 large onion, cut into 2-inch pieces
1 pound 90%-lean ground beef
2 teaspoons dried thyme
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups water
1 14-ounce can reduced-sodium beef broth, divided
8 ounces whole-wheat elbow noodles (2 cups)
2 tablespoons Worcestershire sauce
2 tablespoons all-purpose flour
1/2 cup reduced-fat sour cream
1 tablespoon chopped fresh parsley or chives for garnish

1. Fit a food processor with the steel blade attachment. With the motor running, drop garlic through the feed tube and process until minced, then add carrots and mushrooms and process until finely chopped. Turn it off, add onion, and pulse until roughly chopped.

2. Cook beef in a large straight-sided skillet or Dutch oven over medium-high heat, breaking it up with a wooden spoon, until no longer pink, 3 to 5 minutes. Stir in the chopped vegetables, thyme, salt and pepper and cook, stirring often, until the vegetables start to soften and the mushrooms release their juices, 5 to 7 minutes.

3. Stir in water, 1 1/2 cups broth, noodles and Worcestershire sauce; bring to a boil. Cover, reduce heat to medium and cook, stirring occasionally, until the pasta is tender, 8 to 10 minutes.

4. Whisk flour with the remaining 1/4 cup broth in a small bowl until smooth; stir into the hamburger mixture. Stir in the sour cream. Simmer, stirring often, until the sauce is thickened, about 2 minutes. Serve sprinkled with parsley (or chives), if desired.

NUTRITION INFORMATION: Per serving: 326 calories; 10 g fat (4 g sat, 3 g mono); 54 mg cholesterol; 38 g carbohydrate; 23 g protein; 4 g fiber; 431 mg sodium; 644 mg potassium. Nutrition bonus: Vitamin A (70% daily value), Zinc (33% dv), Iron (20% dv), Potassium (18% dv). 2 1/2 Carbohydrate Servings. Exchanges: 2 starch, 1 vegetable, 2 medium-fat meats