CHARLESTON, W.Va. -- Campbells is right. Soup is good food, especially when the weather is cold and dreary. It's definitely soup season. As I searched for some healthy twists on old favorites, I hit one of my favorite websites, skinnytaste.com.
Gina Homolka is the author, recipe developer and photographer of Skinnytaste, which features low-fat, family-friendly and healthy recipes. Her Crock-Pot Chicken Enchilada Soup and Escarole Soup with Turkey Meatballs caught my eye.
I converted the Crock pot Chicken Enchilada Soup to a stovetop version simply by omitting the crock pot step in the directions. The recipe contains most of the ingredients for chicken enchiladas, minus the corn tortillas, which could be sprinkled on the top in the form of crumbled tortilla chips if they're missed too much. I used about the amount of chipotle chile that she recommended and thought the smoky heat was just right.
Homolka slimmed down another classic soup, Italian Wedding Soup. Despite its name, the soup is not necessarily served at Italian weddings. The moniker refers to the "marriage" of greens and meat. Homolka's version looked easy to make, and both light and hearty. A winning combination.
Two of my favorite "Cooking Light" soup recipes are Baked Potato Soup and Hearty Vegetable Soup with Beef. The potato soup contains everything you love about a baked potato: sour cream, cheddar, bacon and chives, all for about 325 calories per 1 1/2-cup serving. I admit I don't usually stop at one bowl, so my caloric intake is higher, but that really isn't the recipe's fault.
My family first tasted the Hearty Vegetable Soup with Beef during a weekend stay with a friend who is an excellent cook. I think the step in which garlic, vertically sliced onions and tomato paste are stirred and cooked together adds a tasty depth to the soup. Because my family contains some devoted carnivores, I double the amount of beef listed in the recipe. I guess that makes it Hearty Beef Soup with Vegetables.
Finally, I offer Crab Bisque with Avocado Relish. I received a good quality food processor for Christmas and wanted to put it to the test. I've managed to break the flimsy plastic locking devices on two of the less expensive food processors I purchased recently, so this time we kicked the purchase up a price notch.
The soup is a little pricey with crab and yellow pepper in the ingredient list, but its silky texture, delicate pink color and sweet crab flavor make an elegant and enticing foil to the fresh avocado relish on top.
Whichever recipe you choose, the inviting smell of simmering soup lures everyone out of the cold and says welcome home.
Reach Julie Robinson at jul...@wvgazette.com or 304-348-1230.
Crock Pot Chicken Enchilada Soup
2 teaspoons olive oil
1/2 cup onion, chopped
3 cloves garlic, minced
3 cups low sodium fat-free chicken broth
1 8-ounce can tomato sauce
1-2 teaspoons of a can of chipotle chile in adobo sauce (or more to taste)
1/4 cup chopped cilantro (plus more for garnish)
1 15-ounce can black beans, rinsed and drained
1 14.5-ounce can petite diced tomatoes
2 cups frozen corn
1 teaspoon cumin
1/2 teaspoon dried oregano
2 8-ounce skinless chicken breasts
1/4 cup chopped scallions, for topping
3/4 cup shredded reduced fat cheddar cheese
Fat free sour cream (optional)
HEAT oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle chile in adobo sauce and bring to a boil. Add cilantro.
ADD drained beans, diced tomatoes, corn, cumin, oregano to saucepan and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.
REMOVE chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with fat free sour cream, cheese, scallions and cilantro. Diced avocado or crushed tortilla chips are also tasty toppings.
Nutritional analysis per 1 1/2 cup soup, plus cheese: Calories 260, Fat 6.6g, Protein 25.4g, Carbohydrates 29.9g, Fiber 6.7g, Sugar 4.1g, Sodium 572 mg (without salt.)
Escarole Soup with Turkey Meatballs
20 ounces ground turkey breast 99% lean
1/4 cup seasoned whole wheat breadcrumbs
1/4 cup parmesan cheese
1/4 cup parsley, finely chopped
1 large egg
1/4 cup onion, minced
1 clove garlic, minced
1 teaspoon kosher salt
8 cups fat-free chicken broth
1 head escarole, chopped
1/2 cup orzo
@recipe hed:HEAT chicken broth in a large bowl, over medium heat, covered.
COMBINE ground turkey, breadcrumbs, egg, parsley, onion, garlic, salt and cheese in a large bowl. Using your hands, mix all the ingredients well until everything is combined. Form small meatballs, about 1-inch in diameter.
WHEN broth comes to a boil, drop the meatballs in, add the orzo and chopped escarole. Add fresh pepper; cook about 10 minutes or until orzo is done.
Nutritional analysis per 1/5 of recipe: Calories: 241, Fat 4.3g, Carbohydrates 19.6, Fiber 1.3g, Protein 29.9g
Baked Potato Soup
4 (6-ounce) red potatoes
2 teaspoons olive oil
1/2 cup chopped onion
1 1/4 cups fat-free, lower-sodium chicken broth
3 tablespoons all-purpose flour
2 cups 1% low-fat milk, divided
1/4 cup reduced-fat sour cream
1/2 teaspoon salt