Chicken soup with noodles, veggies and potatoes
Clam Chowder # 1
Clam Chowder # 2
Cream Soup Substitute
Curried Chicken
Favorite Vegetable Soup
Gazpacho
Herbed Minestrone
Spicy Potato Soup
Summer Squash Soup

Here is a recipe for clam chowder. It makes 2 servings, but it is always better the next day.

1/2 onion, finely chopped
2 tsp olive oil
2 small carrots, cut into small pieces
3 small potatoes (15 oz), 1/2 inch pieces
2 cans clams (5 oz drained/can), reserve juice
1/2 tsp oregano
pepper to taste
1 cup skimmed evaporated milk

In a saucepan heat oil. Add onions and saute until they start to turn brown. Add carrots, potatoes, oregano and clam juice. If the clam juice does not cover the potatoes and carrots, add enough water to just cover. Cook for about 10 minutes, until the potatoes are fork tender. Crush a few of the potatoes and stir. Add the clams and stir in the evaporated milk. Heat until hot, but not boiling.

Provides approximately: 2.5 P, 1 V, 1 FA, 1.5 B, 1 M, 10 C

NOTE: This recipe makes a very " clammy" chowder. It can be made using only one can (about $2.00 a can in Toronto), but I like a lot of clams so I use two - with one can the Protein selections are cut considerably. I used to make this using cream, butter and bacon back in BWW (before Weight Watchers), but this is just as good. It's pretty inexpensive. Good Luck.

(serves 2)

2 tsp olive oil
1/2 small onion, finely chopped
2 large potatoes, 1/2 inch cubes
1 can (5-oz) clams, reserve juice
1 cup evaporated skim milk
salt and pepper to taste

In small pot heat olive oil. Add onions and cook until they start to turn brown.

Mix in potatoes and add clam juice and enough water to just cover potatoes. Cover and cook until potatoes are cooked through, about 10 minutes. Mush a few of the potatoes up and stir to help thicken soup. Add clams, milk and salt and pepper. Heat through but do not bring to a boil. Serve immediately or save it for the next day. It's actually better the next day. Hope you like it.

1 serving equals approximately 1 1/4 M/P, 2 B, 1 FA, 10 C

I usually use 2 cans of clams so I add another 1 1/4 P to the count.

This is a fantastic recipe & CHEAP! I have given it out so many times I feel like the whole world already has it!

2 c non fat dry milk powder
2 T onion flakes
1 t basil
1 t thyme
1/4 c chicken bouillon grandules
3/4 c cornstarch
1/2 t pepper

Mix all ingredients & store in an air tight container.

To reconstruct to equal 1 can of cream soup...Add 1/3 c dry mix with 1 1/4 c water in a four cup measure cup. Microwave on medium high (70%) for 7 minutes, until thick. You can add celery, mushrooms, broccoli, etc for "Cream of Whatever" soup.

Makes 3 cups dry mix. Equals 9 cans of soup. You can make the soup without spices & add whatever you want.

Each "can" of soup equals 2/3 M 54 opt cal .2 g fat .3 g fiber

This is great for lunch if you want soup...prepare one "Can" add a couple slices non fat cheese & lots of chopped broccoli!

Hope you enjoy this as much as I do! You can now make all those "old" casseroles!

(This blended mixture is a wonderful soup, or...)

1 C onion, chopped
1 Tbls margerine
1 Tbls curry powder
1 small potato, peeled, pieces
1 apple (peeled & cored), pieces
1 - 2 carrots (peeled), pieces
4 - 6 chicken (skinned), pieces
1 Tbls lemon juice
1/4 tsp thyme

Fry onion in margerine for about 5 minutes. Take off heat and add curry. (Now, I made this in a steamer, but it can easily be adapted for the oven, microwave, etc).

Combine apple, potato and carrots in bottom of bowl. Put chicken on top and on that add the lemon juice, thyme and the onion mixture. Steam till chicken is done, about 45 minutes. when done, put everything except the chicken in a blender and blend till smooth.

Put the chicken and sauce on top of some rice.

Here's the recipe from the Week one book.

1/4 c onion, diced
2 pkg instant chicken broth & seasoning mix
2 cloves garlic, minced
1 1/2 c zucchini, thinly sliced
1/2 c carrot & seeded tomato, thin slices, chopped
1 t parsley, chopped
1/4 t basil
1/8 t pepper

Combine onion, broth mix & garlic, cook, stirring occaisionally until onion is translucent. Add remaaining ingredients & stir to combine, cover & cook over low heat, stirring occasionally, about 10 minutes. Add 2 cups water & bring to a boil. Reduce heat to medium, cover & cook about 20 minutes, until tender.

Using a slotted spoon, remove about 1/2 c veggies & set aside. In blender container, in 2 batches, puree remaining soup. Return to saucepan and add reserved veggies.

Serves 2 unlimited

Served cold

4 cups tomato, chopped
3/4 cup cucumber
1/2 cup green pepper
1/2 cup onion
Dash of red pepper sauce
1/2 tsp chili pepper
1/2 tsp red crushed pepper
Squeeze lemon juice
Squeeze lime juice

Put everything in a blender, blend then chill. A great chilled soup I usually eat with a roll or with a sandwich.

8 servings

1 lb of turkey sausage
2 cups cabbage, chopped
1 cup onion, diced
1 cup carrots, diced
2 cans lo sodium chicken broth
2 cups tomatoes, diced
1 minced garlic clove
2 tsp basil
2 cups cooked vermicelli, cooked in pieces
1 cup red kidney beans
1 cup zucchini, sliced
1 cup fresh spinach, chopped

In a large saucepan, brown sausage. Add cabbage, onion, carrot, garlic and basil. Cook until tender. Add broth, tomatoes, and zuchinni. Bring to a boil, reduce heat and simmer 20 minutes. Add remaining ingredients and simmer for 10 minutes.

Freeze or serve.

Each serving provides: 1 1/2 P/M, 1/2 B, 1 1/4 F/V 6 g Fat, 7 g Fiber

6-8 servings

1 pound ground beef
4 cups potatoes, 1/2 in cubes
1 onion, chopped
3 cans (8-oz) tomato sauce
4 cups water
2 t salt
1 1/2 t pepper
1/2 t hot pepper sauce
--OR--
2 T chili powder

1. In a Dutch oven or large kettle, brown ground beef; drain and pat with paper towel to remove all grease.

2. Add potatoes, onion, and tomato sauce.

3. Stir in water, salt, pepper and hot pepper sauce or chili powder; bring to a boil.

4. Reduce heat and simmer for 1 hour or until the potatoes are tender and the soup has thickened.

Exchanges: 1 1/3 Bread, 2 Protein, 2/3 Vegetable
Serving Size: 1 1/2 cup

Nutritional Information: 198 calories, 295 mg sodium, 0 cholesterol, 38 gm carbohydrate,11 gm protein, 1 gm fat

If you have a garden you probably have plenty of squash to use up! I've been enjoying mine...

2 med yellow squash
2 med zucchini squash
1 1/2 c celery & leaves, diced
1 med onion, diced
2 c chicken broth, defatted

Do not peel squash...slice thin. combine all ingredients & cook until thick. Add more water if needed. Season with salt & pepper. If desired, process in blender for a thick soup.

Serves 4: 1 1/4 FR/V 5 opt cal.

I'm going to use all yellow squash to try this!