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Category: Stews

Stews 0

Classic Corn Chowder

Why this recipe works: Corn chowder is a summertime favorite, since it tastes best when fresh corn is plentiful and bursting with flavor. But though it sounds like a healthy meal, most versions are weighed down with pork and cream, making them decidedly unhealthy. To make over this classic, we started with the bacon. Just one slice was all that […]

Ethnicity > Asian 0

Wonton Soup

This recipe calls for ready-made wontons you can buy at your local Asian grocery store, but you can also try making your own. Serves 4 Water for boiling wontons 24 filled wonton dumplings 6 cups chicken broth or stock 1/2 cup shredded Napa cabbage 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1 medium green onion, trimmed and thinly sliced […]

Gluten-free 0

Tomato and Quinoa Soup

This recipe has always reminded me of the alphabet soup I would eat as a kid. True, there may not be any letters to fish out, but if there were, they’d likely spell, “healthy and fast.” Of course you can use freshly chopped vegetables instead of frozen ones, but the latter makes this soup even easier and more convenient. Use […]

Gluten-free 0

Broccoli Rice and Cheddar Cheese Soup

Yields: 5 servings,, 1-1/2 cups per serving Approximate costs: $2.15 per serving; $10.75 to feed 5 people Ingredients: 1 cup brown rice, (measured dry) 1/2 teaspoon salt 2 stalks celery, (about 2/3 cup), diced Canola oil as needed 1 small yellow onion, (about 2/3 cup), diced 1-1/2 cups sodium-reduced chicken stock 1-1/2 cups water 3 cups fresh or frozen broccoli […]

Stews 0

Hearty Lasagna Soup

While many soups say they eat like a meal, this one truly delivers! Cheesy, beefy, and rich in tomato flavors, it’s quickly become a family favorite. Companelle pasta is more spoon-friendly, but lasagna noodles are fun, so I leave the choice up to you. To add even more cheesy goodness, mix 6 ounces of low-fat ricotta with a pinch of […]

Stews 0

Spicy Chickpea, Kale, and Tomato Stew

From Julie Hillers, cancer survivor Add spice to your life with this flavorful stew that combines the colors of golden curry with green kale, red tomatoes, and brown mushrooms. The bonus is that they are cancer-fighting “super foods” too. Makes 4 servings 2 tablespoons extra-virgin olive oil 1/2 onion, chopped 2 cloves garlic, minced 1 medium boneless, skinless chicken breast, […]

Ethnicity > Italian 0

Mini Meatball Soup

Kid Approved: This soup tastes like spaghetti and meatballs and contains foods from three or four food groups in Eating Well with Canada’s Food Guide. Add a cold glass of milk to complete the meal. Meatballs: 8 oz lean ground beef 8 oz lean ground pork 2 cloves garlic, minced 1 egg 1/3 cup fine dry bread crumbs 1 tsp […]

Gluten-free 0

Slow Cooker Turkey Wild Rice Soup

Dorraine could not find a low-sodium turkey soup recipe for her slow cooker so she created one herself. As the wonderful aromas start to fill the kitchen, you’ll say, “It smells like turkey dinner!” Makes 8 to 10 servings 2 tsp canola oil 1 lb lean ground turkey 1 clove garlic, minced 1 cup coarsely chopped onion 1 cup coarsely […]

Ethnicity > Canadian 0

Chicken Tortellini Soup

Using half broth and half water in this soup helps keep the amount of sodium in check. Makes 8 servings 1 tbsp canola oil 2 cups coarsely chopped mushrooms 1 cup coarsely chopped onion 1 cup coarsely chopped carrots 1/2 cup coarsely chopped zucchini 3/4 cup finely chopped red bell pepper 3 cloves garlic, minced 28 oz/796 ml diced tomatoes […]

Stews 0

Roasted Tomato and Red Bell Pepper Soup

This vibrant red soup is accented with chopped fresh basil has a smoky taste from the combination of roasted red bell peppers and roasted tomatoes, Just the right amount of citrus juice added at the end of the cooking process kicks up the flavor. Serves 4 1/2 teaspoon olive oil 1/3 cup chopped onion 14.5 ounce can no-salt-added fire-roasted diced […]

Ethnicity > Asian 0

Hot-and-Sour Soup

Always a favourite, this soup gets a protein boost from both the tofu and strips of pork, making it a filling Asian meal. Serves 4 2 cups water 2 cups fat-free, low-sodium vegetable broth or low-sodium chicken broth 2 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded, sliced into 2 x1/4-inch strips 1/2 teaspoon sugar 1/2 […]

Stews 0

Roasted Corn Soup

Roasting the corn intensifies its sweetness, making this satisfying low-calorie soup a real standout. If it’s in season, try using fresh corn instead. Make this vegetarian by using vegetable broth instead of beef broth. Serves 4 Cooking spray 1 cup frozen whole kernel corn, partially thawed 1 cup fat-free , low-sodium beef broth 1 cup chopped onion 1 medium garlic […]

Stews 0

Split Pea Soup

Easy to prepare, homemade split pea soup is much lower in sodium then the canned version. This vegetarian version is flavorful even without the usual ham. Serves 4 1 cup dried split peas, sorted for stones and shrivelled peas, rinsed, and drained 1 teaspoon canola or corn oil 1 small onion, chopped 4 cups water 3 medium ribs of celery […]

Stews 0

Onion and Garlic Soup

If you prefer a thicker soup, add 1 tbsp of flour to the onion and garlic mixture before adding the stock. 6 servings I Preparation time: 1 hour I Difficulty: Average 60 ml (1/4 cup) olive oil 8 medium onions, sliced in fine rounds 3 or 4 garlic cloves, finely chopped 1.5 litres (6 cups) beef stock Salt and freshly […]

Ethnicity > Chinese 0

Quick Sweet-and-Sour Chicken Soup

Whenever I was sick, my mother would give me a bowl of chicken soup to warm me up and make me feel better. This soup has all the benefits, but loads more flavor. Serves 4 3 shallots, chopped 5 garlic cloves, finely chopped 1 tablespoon shrimp paste (balchan) 1 tablespoon sunflower oil 1-1/4 quarts chicken stock 1 tablespoon chopped fresh […]

Ethnicity > Greek 0

Greek Fassoulada

Chock full of vegetables and beans, this Greek soup is a wonderful main-course soup for a really cold day-and as a bonus, you just toss everything in together. Serves 4 1 large onion, coarsely chopped 2 carrots, sliced 2 leeks, sliced 2 celery ribs, sliced 4 garlic cloves, sliced 14 ounce can chopped tomatoes 2 tablespoons tomato paste 2 bay […]

Stews 0

Hamburger Soup

Servings: 8 (1-1/2 cups each) II Start to finish: 30 minutes 8 ounces extra-lean ground beef 8 ounces ground turkey breast 2 medium onions, finely chopped 2 medium carrots, coarsely shredded 2 stalks celery, sliced 2 cloves garlic, minced 6 cups reduced-sodium beef broth 2, 14-ounce cans diced tomatoes, undrained 1 tablespoon snipped fresh sage or 1 teaspoon dried sage, […]

Ethnicity > Mexican 0

Chicken Fajita Chili

Servings: 6 (about 1-1/2 cups each) II Prep: 20 minutes II Cook: 4 to 5 hours (low) or 2 to 2-1/2 hours (high) 2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces 1 tablespoon chili powder 1 teaspoon fajita seasoning 1/2 teaspoon ground cumin 2 cloves garlic, minced Nonstick cooking spray 2 14-ounce cans no-salt added diced tomatoes, […]

Ethnicity > Chinese 0

Five-Spice Chicken Noodle Soup

Servings: 4 (1-1/4 cups each) II Start to finish: 20 minutes 2-1/2 cups water 1-1/4 cups reduced-sodium chicken broth 2 green onions, thinly sliced (1/4 cup) 2 teaspoons reduced-sodium soy sauce 2 cloves garlic, minced 1/4 teaspoon five-spice powder 1/8 teaspoon ground ginger 2 cups chopped bok choy 1 medium red sweet pepper, cut into bite-size strips 2 ounces somen […]

Ethnicity > European 0

German Potato Sausage Soup – Deutsche Kartoffel – und Wursteintopf

Servings: 6 (1-1/3 cups each) II Start to finish: 30 minutes 12 ounces bulk turkey sausage 8 ounces presliced fresh mushrooms 1 medium onion, chopped 1 stalk celery, chopped 1 teaspoon caraway seeds, crushed 1/8 teaspoon black pepper 1-3/4 cups lower-sodium beef stock 1/2 cup light beer or nonalcoholic beer 2 medium potatoes, cubed 1 cup small broccoli florets 2 […]