Cooking with Tammy Kelly: Super healthy soups!
Super Healthy Soups
If you want to know what to cook that is in season, this time of year it’s soup!!
It’s the season for turning on the logs, donning your fuzzy socks and grabbing a warm blanket, and of course a cup of warm comforting soup!! To me (as most of you know), the soup is even better if you make it ahead in the crock pot or slow cooker. The best feeling at the end of the day is to know supper is ready when you walk in the door!!
My favorite thing is to make a crock pot or two of soup on Sunday and have it available all week, and also have enough to share with friends!! Most of these soups are super easy to cook in the crock pot and, are healthy and good for you!!
These days Mediterranean eating is the way to go for increased longevity and health.
Mediterranean Chicken Orzo Soup
1-pound boneless, skinless chicken breast
1 (4 ounce) can no salt added diced tomatoes, you can get Italian style
4 cups low-sodium chicken broth, or the equivalent in chicken bouillon and water
1 ½ cups chopped onion
1 cup chopped orange or yellow bell pepper
2 cloves garlic, minced
1 cup fresh sliced mushrooms
1 tablespoon Italian Seasoning
½ teaspoon ground pepper
¼ teaspoon salt
¼ teaspoon crushed red pepper
1 bay leaf
6 ounces whole grain orzo
2 tablespoons chopped fresh basil
¼ cup shredded Parmesan cheese
Combine chicken, tomatoes, broth, onion, bell pepper, garlic, Italian seasoning, pepper, salt, crushed red pepper, and bay leaf in a 4-quart clow cooker. Cover and cook on High until the chicken is tender and temperature reaches 165 degrees when thermometer is inserted in the center, generally I cook 3-4 hours. Remove and discard the bay leaf. Transfer the chicken to the plate, let rest for 10 minutes.
Meanwhile, stir the orzo into the mixture in the slow cooker, cover and cook on High until the pasta is tender, about 20-30 minutes.
Coarsely shred the chicken and stir it back into the soup, along with the basil. Ladle the soup evenly into 6 bowls, sprinkle with Parmesan.
Serves 6, each serving contains; Calories 256, Protein 23g., Carbohydrates 29g., Fiber 4g., Cholesterol 47g., Sodium 662mg
Slow Cooker Salsa Verde Ground Turkey Soup
(This is super yummy)
1 pound ground turkey
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon sea salt
¼ teaspoon freshly ground pepper
1 16-ounce jar salsa Verde
1 onion, diced
3 garlic cloves, minced
2 15-ounce cans cannellini beans, drained and rinsed
4 cups chicken broth, or the equivalent of bouillon cubes and water
1 bunch cilantro, chopped
1-2 limes
Diced green onions
Crumbles queso fresco
3 tablespoons sour cream
Cubed or sliced avocado
In a large skillet, brown the ground turkey. Season it with the cumin, chili powder, garlic powder, onion powder, salt, and pepper, and brown a minute more.
To a slow cooker, add the seasoned turkey, salsa Verde, diced onion, minced garlic, cannellini beans, and chicken stock. Let it cook on Low for 6-8 hours, or on High for 4 hours.
Before serving add the half a bunch of cilantro (really makes the soup), along with the juice of a 1 lime.
In a small food processor, pulse the sour cream, juice from a half a lime and a little bit of the chopped cilantro, (optional).
Garnish with green onions, avocado, cilantro, queso fresco and sour cream drizzle. Serves 4.
Get ready to celebrate St. Patrick’s Day with
Crock Pot “Corned Beef” and Cabbage
2 ½ pounds boneless beef chuck roast, trimmed and cut into 1-inch cubes
2 tablespoons ground pickling spice
1 teaspoon salt
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
4 cups low-sodium chicken broth
4 large carrots, cut into 1-inch pieces
1 pound baby potatoes, halved or quartered if very large (I used cauliflower florets, to cut carbs)
2-3 teaspoons malt vinegar
8 tablespoons chopped fresh parsley
8 teaspoons whole-grain mustard, divide
Toss beef with pickling spice and salt in a medium bowl until well coated. Heat oil in a large skillet over medium high heat. Add the beef and onion, cook, stirring occasionally, until the meat is browned on all sides, 6-10 minutes. Add broth and bring to a simmer, stirring and scraping up any browned bits from the bottom of the pan, 4 to 5 minutes. Transfer to a 5-quart slow cooker.
Stir carrots and potatoes (or cauliflower) into the beef. Cook on High for 3 hours or Low for 6 hours.
Nestle cabbage among the beef and vegetables, cover and cook until the beef and vegetables are tender, about 1 hour on High or 2 hours on Low. Stir vinegar to taste. Garnish each serving with 1 tablespoon parsley and mustard.
Serves 8, each serving 1 ¼ cup contains; Calories 445, Protein 54g., Carbohydrates 19g., Fiber 4g., Cholesterol 147g., Sodium 559mg.
Magic Weight Loss Soup
(I am pretty certain I have tried every version of this, but basically, they are all very similar and all good for you)
32 ounces chicken broth
3 cups vegetable juice (like V-8)
28 ounces Italian diced tomatoes
1 small onion, chopped
2 cloves minced garlic
8 ounces sliced mushrooms
3 carrots, peeled and sliced
1 zucchini, diced
1 yellow squash, diced
2 cups canned green beans, drained and rinsed
14 ounces kidney beans, drained and rinsed (can substitute black beans or cannellini beans)
3-4 cups shredded cabbage
1 teaspoons Italian seasoning
Salt and pepper to taste
If you like you may sauté garlic, onions, carrots and mushrooms for about 5 minutes. However, I just place the garlic, onions, carrots, and mushrooms, in the crock pot with everything else, it will surely all cook. Cook on High for 3-4 hours, or until everything is tender. I like spicy hot soup so I sometimes add some chopped jalapenos in crock pot or later when I reheat.
