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Old 03-06-2008, 01:21 PM   #1
Very Gabby LCF Member!!!
 
Barbo's Avatar
 
Join Date: Jun 2007
Location: Southern Ca. San Juan Capistrano
Posts: 4,056
Gallery: Barbo
Stats: 225/155/136
WOE: Low Carb Diabetic Plan
Start Date: August 2005
Low Carb Friendly Soups

from WW. Most of these soups are right up our alley and very
practical with most things right in our kitchens.

Asian-Inspired Zero-POINTS-Value Soup
Makes 12 servings
POINTS® value | 0 per serving
Ingredients

* 2 cups bok choy, chopped
* 2 cups Chinese cabbage, chopped
* 3 cloves garlic, minced
* ¼ cup fresh ginger root, thinly sliced and julienned
* 4 small oyster mushrooms, chopped
* 2 cups scallions, chopped
* 1 cup canned water chestnuts, sliced (8 oz can)
* ½ cup red pepper, thinly sliced
* ¼ tsp red pepper flakes
* 6 cups vegetable broth
* 1 cup bean sprouts, optional
* 2 cups snow peas, stringed
* 2 Tbsp low-sodium soy sauce
* ½ cup cilantro, finely chopped

Instructions

* Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.

* Add soy sauce and cilantro. Serve.

* Serving Size: about 1 cup

Variations

* We used POINTS Tracker to calculate the following additions to an individual 1-cup serving:
* 2 oz cooked shrimp, POINTS value: 1
* 2 oz scallops, POINTS value: 1
* ¼ cup firm tofu, POINTS value: 1
* 2 oz shredded or cubed white meat chicken, POINTS value: 1
* 2 oz Chinese roast pork, POINTS value: 2
* ½ tsp hot/spicy oil, POINTS value: ½

Italian-Inspired Zero-POINTS-Value Soup
Makes 12 servings
POINTS® value | 0 per serving
Ingredients

* 2 cups escarole, chopped
* 2 cloves garlic, minced
* 1 cup onions, chopped
* 2 cups baby spinach
* 2 small zucchini, cubed
* 1 medium red pepper, chopped
* 2 cups fennel bulb, thinly sliced (one bulb)
* 6 cups vegetable broth
* 28 oz canned diced tomatoes, preferably fire-roasted
* ¼ tsp crushed red pepper flakes
* 2 tsp fresh thyme, finely chopped
* 1 tsp fresh oregano, finely chopped
* ¾ tsp salt
* ¼ tsp black pepper
* ¼ cup fresh parsley, chopped
* ¼ cup fresh basil

Instructions

* Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel bulb, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

* Stir in salt, black pepper, parsley and basil. Serve.

* Serving Size: about 1 cup

Variations

* We used POINTS Tracker to calculate the following additions to an individual 1-cup serving:
* 1 ½ Tbsp grated parmesan cheese, POINTS value: 1
* 2 oz cooked chicken sausage, POINTS value: 3
* 2 Tbsp cooked chickpeas, POINTS value: ½
* 2 Tbsp cooked orzo, POINTS value: ½
* 2 small, store-bought turkey meatballs, POINTS value: 2

Mexican-Inspired Zero-POINTS-Value Soup
Makes 12 servings
POINTS® value | 0 per serving
Ingredients

* 2 cups fresh green snap beans, cut into bite-size pieces
* 3 cloves fresh garlic, minced
* 2 small zucchini, cubed
* 1 cup tomatillos, chopped
* 1 medium jalapeno pepper, finely chopped
* 14 oz canned diced tomatoes, Mexican-style preferred
* ½ medium poblano chili pepper
* 1 medium Spanish onion, chopped
* 1 medium green pepper, chopped
* ½ tsp cumin
* 1 tsp fresh oregano
* 6 cups vegetable broth
* 2 roasted red peppers packed in water
* 1 Tbsp chipotle peppers in adobo sauce
* ¾ tsp salt
* 2 Tbsp fresh lime juice
* ½ cup fresh, chopped cilantro

Instructions

* Put snap beans, garlic, zucchini, tomatillos, jalapeno, diced tomatoes, green chili pepper, onion, green pepper, cumin, oregano and vegetable broth into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

* Stir in salt, lime juice and cilantro. Serve.

* Serving Size: about 1 cup

Variations

* We used POINTS Tracker to calculate the following additions to an individual 1-cup serving:
* ¼ cup corn kernels, POINTS value: ½
* ¼ cup black beans, drained and rinsed, POINTS value: ½
* 2 oz cooked shrimp, POINTS value: 1
* 2 oz shredded or diced white meat chicken, POINTS value: 2
* 2 Tbsp reduced-fat sour cream, POINTS value: 1
IGNORE THOSE THINGS WHICH ARE NOT IN YOUR PROGRAM barbo

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