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2 cups broccoli florets
2 cups cauliflower florets
4 cups cubed potatoes
1 cup diced carrots
1/2 onion diced
4 Cans fat free chicken broth
1 jar Low Fat Cheese Whiz
1/2 tsp. minced garlic
Salt and pepper to taste
Boil potatoes, onions and carrots in chicken broth until almost fork tender. If needed, add enough water to cover vegetables. Add cauliflower and broccoli. Cook until all veggies are tender. Puree 1 cup of potatoes to thicken and add back to soup. Add jar of Cheese Whiz. Stir until blended.
SUPER HEALTHY SUPER AFFORDABLE CHICKEN
8 qt. stock/soup pot and cover
3 or 4 quart soup pot
1 whole chicken, cut up
3 12 oz. cans fat-free chicken broth
1 lb bag carrots
1 large onion
1 bunch celery
1 8 oz. package baby Portabella mushrooms
3 medium leaves kale
8 oz egg noodles
freshly grated black pepper
1 bay leaf
½ tsp chili powder
¼ tsp coriander
crushed red pepper flakes, to taste
This is my super-affordable chicken noodle soup! The estimated cost of this entire meal is $15-20 depending on local grocery costs. This soup offers 10-15 servings, so 1 batch lasts almost an entire week of lunches and dinners for two people. The only downside is that the entire recipe takes about 6 hours to make. I usually make this soup two separate nights after work. This allows me to cook the chicken and chop all the vegetables one night. The second night, the broth is cool enough to skim off fat and finish off the soup.
1st Part: Fill an 8 quart stock pot slightly more thanhalf full with water. Add 1 12 oz can of chicken broth. Add a ½ tsp of salt and ½ tsp of pepper. Bring to a boil.
While waiting for the water to boil, wash chicken parts and trim off some skin and fat (not all of it, though).
Once the water is boiling, add bay leaf and washed chicken. Reduce to a low/medium simmer. Cover and simmer for 2-3 hours or until the meat on the chicken falls off bone very easily. Remove from heat.
Remove chicken from stock and allow to cool to the touch. Pick meat off the bones and discard skin, bones, and undesirable meat.
Strain stock pot to remove bay leaf and any remaining bones, etc.
Allow soup broth to cool, then refrigerate for about an hour. This will solidify the fat on top, allowing for easier removal. Skim fat off the top of the broth.
2nd Part: Wash all vegetables. Chop entire bag of carrots (without peeling the carrots of their skins, that’s the healthy part!). Chop 6-7 stalks of celery. Peel and chop entire onion. Chop entire package of portabella mushrooms. Chop kale leaves into manageable strips.
Return stock pot to burner. Add 2 cans of chicken broth (to boost the flavor). Bring stock to a high simmer. Add 1 tablespoon of salt, 1 teaspoon of black pepper, ½ teaspoon of chili powder, and ¼ teaspoon of coriander (add crushed red pepper flakes here if you like it with more bite). Add all chopped vegetables. Reduce to a low simmer for 2 hours.
When veggies and stock are almost done, take a 3 or 4 quart pot and fill with water. Bring to boil. Add 8 oz of egg noodles and salt to taste. Follow package directions for al dente pasta. Make sure to rinse noodles in cold water when they are done.
Once vegetables are finished simmering, add chicken and egg noodles. Continue to heat on low for 10 minutes to bring chicken and noodles up to temperature. Remove from heat and ENJOY!
Cook's Note and Variation: We substituted rubbed sage for the coriander and added 4 cloves of peeled and crushed garlic along with 2 tablespoons freshly chopped parsley. Served up with a sprinkling of Parmesan cheese for an Italian version of this recipe.
1 medium onion, chopped
1 large carrot, peeled or scrubbed, chopped
1 stalk of celery, sliced
2 large cloves of garlic, minced
1/2 tsp dried oregano
1 medium potato, peeled, diced
2 cups beef or chicken broth
1 28oz tin, diced tomatoes
4-6 oz lean kielbasa sausage, cubed
1 19oz tin black beans, or your favorite canned beans
1. Heat large pot with low fat cooking spray. Add onion, carrot and celery; cook and stir over medium heat until vegetables begin to soften.
2. Stir in garlic, oregano, potato, broth and tomatoes; heat to boiling. Stir in Kielbasa. Cover and simmer gently for at least 1/2 hour to blend flavours.
3. Drain and rinse beans. Add to soup. Heat until hot. Add salt and pepper to taste. Serve with crusty bread. (Even better the next day)
** We love this soup. You can prepare it ahead for a gathering and instead of simmering for 1/2 hour, put it in your crockpot on low and add the beans. By the time you are ready to eat (try to make it at least a half an hour) it will be ready to go. Great for potluck as it only gets better the longer it sits.