80--- Elk Wonton Soup

This soup was restaurant-good and so easy and filling! I was planning on serving edamame with it for a healthy "filler", but my neighborhood grocery didn't have any, so that plan was shot. But, my hard-working hubby didn't even need it!

I LOVE wonton wrappers-- can't imagine my life without them.

Elk Wonton Soup

Serves 4

WONTONS

1/2 lb ground elk

1 egg white

1/4 tsp crushed red pepper

1/2 tsp garlic powder

1 tsp lemon juice

2 tsp lite soy sauce

2 tsp sesame oil

2 tsp maple syrup

3 Tbsp panko crumbs

16 wonton wrappers

SOUP

8 cups low sodium chicken broth

1 carrot, shredded

1/2 cup bok choy, chopped

1 clove garlic, pressed and minced finely

1 cup sliced fresh mushrooms

Combine ingredients for wonton filling and mix thoroughly (with hands works best). Place in refrigerator for at least 1 hour.

Bring chicken broth to a boil and add remaining soup ingredients. Reduce heat to simmer while preparing wontons, ~ 20 minutes.

Place wonton wrappers on a flat clean surface. Brush each wrapper lightly with water (with a pastry brush). Place 1 1/2 Tbsp elk mixture in the center of each wrapper. Fold edges of wrapper together into a triangle and press edges together. Make sure no air is trapped in with the meat!

Gently place wontons into soup and place over medium-low heat. Cook for ~6-8 minutes.

Place 4 wontons in each bowl and cover with remaining soup broth.

Nutrition Info per 4 wontons and ~2 cups broth: 268 calories, 8 g fat, 3 g saturated fat, 22 g protein, 25 g protein, 1 g fiber

80--- Fiesta Corn Chowder

More soup! I love a chowder; corn, potato, clam, you name it and I will eat it. But chowders often contain heavy cream, which translates to high fat, high calorie.

This is a lighter version made with lowfat milk. The roasted peppers give it such a great flavor you do not even miss the cream!

Chile peppers are high in vitamins A and C. They also contain capsaisin, a capsaicinoid that has been found to work as an anticoagulant, possibly helping to prevent heart attacks or strokes. The amount of heat in a hot pepper depends on the variety, and is measured in Scolville Heat Units. On this scale, peppers can range in heat between 500 to 400,000 heat units! Within each variety, the more mature the pepper, the hotter it will be.

By weight, a red bell pepper contains three times as much vitamin C as a citrus fruit. Hot peppers contain 357 percent more than an orange!

Fiesta Corn Chowder

Serves 4

2 Anaheim chile peppers

2 Yukon gold potatoes, cut into 1/2" cubes

2 Tbsp olive oil

1 small yellow onion, chopped

1 clove garlic, pressed and minced

1 small red bell pepper

1 tsp salt

2 1/2 cups fresh or frozen (thawed) corn kernels

2 cups vegetable or chicken stock

1 cup 1% milk

1/4 tsp fresh ground black pepper

2 Tbsp chopped fresh cilantro

2 tsp chopped fresh oregano

Preheat a gas grill. Place peppers (Anaheim chiles and red pepper) on grill over medium-high heat ~3-5 minutes each side, until skin is blackened. Place peppers in a bowl and cover with plastic wrap until cook enough to handle. Peel away skin, seed and chop.

Place potato pieces into a saucepan and cover with water. Bring to a boil, then reduce heat to medium and cook uncovered for 15-20 minutes, or until potatoes are tender. Drain and set aside.

In a skillet, heat olive oil over high heat. Add onion and chopped garlic and saute until onion is translucent. Remove from heat and set aside.

In a food processor, process 1 cup of corn kernels and 1/2 cup potato chunks until fairly smooth. Transfer contents to a stock pot over medium heat and add potato pieces, diced peppers, onions and garlic, and remaining ingredients. Bring to a boil, then reduce heat to simmer for 25-30 minutes, or until soup thickens.

Garnish with fresh chopped cilantro.

Nutrition Info per 2 cup serving: 301 calories, 9 g fat, 1 g saturated fat, 9 g protein, 52 g carbohydrates

80--- Beef & Barley Soup

More soup! This brothy dish is great for a chilly fall evening. Better yet-- very little prep is involved.

Beef (the original red meat) often gets a bad rap. However, if lean cuts are chosen, it can be very healthful! It is a great source of protein, vitamin B12, riboflavin, iron, zinc, and niacin. Check out the link below to help find lean cuts of beef when you are shopping: http://www.beefitswhatsfordinner.com/CMDocs/BIWFD/29%20lean%20cuts%20wallet%20card.pdf


Beef & Barley Soup
Serves 12

12 cups water
1/4 cup beef bouillon (use low sodium if you are watching your intake)
2 lbs beef stew meat (cubed chuck)
3 carrots, peeled and sliced
1/2 large onion (red or white), coarsely chopped
1 cup pearl barley
8oz baby portobella mushrooms, sliced
1 Tbsp garlic powder
Salt
Fresh ground black pepper
Parsley, chopped, to garnish

In a large non-stick skillet on medium-high heat, brown stew meat (do not cook through). Add meat to a large soup pot with water and beef bouillon. Bring water to a low boil, then reduce to simmer. In skillet, add onion and carrots. Saute until onion becomes tender, ~5 minutes. Add carrots and onion to soup pot. Stir in garlic powder, salt, and pepper (to taste).

Simmer soup for ~2 hours. Add barley and mushrooms and continue to simmer for 1 hour. Garnish with parsley and serve!


Nutrition Info per 1 cup serving: 172 calories, 4 g fat, 1 g saturated fat, 17 g protein, 14 g carbohydrates, 3.3 g fiber, 950mg sodium

80--- Split Pea Soup

This is a recipe that I have wanted to make for a long time! If you are vegetarian or vegan, omit the ham from this recipe and you have a great 80 meal! This version does not use a ham bone, so no need to wait until Easter!

Dried peas are a great source of FIBER and molybdenum. You can add any extra vegetables to this soup that you want! You can also use a few toppings including oyster crackers, feta cheese, shredded cheddar, chopped green onion, or bacon bits (shhhh- more 20).

Split Pea Soup

Serves 8

1 lb dried split peas

1 lb fully cooked lean ham, diced

2 large carrots, diced

1 medium onion, diced

2 garlic cloves, pressed and minced

3 cups vegetable broth or stock

1 cup skim milk

2 cups water

1 tsp Canola oil

Salt & Pepper to taste

1. In skillet, saute ham, garlic, and onion in oil until onion becomes translucent.

2. Combine all items in a large stock pot. Bring to boil.

3. Reduce heat to medium-low and simmer for 3-4 hours, stirring occasionally. Peas will transform into a lovely green broth.

4. Add salt and pepper to taste.

Nutrition Info per 1 cup serving: 193 calories, 3 g fat, 1 g saturated fat, 21 g protein, 13 g carbohydrates, 6 g fiber

80-- Pollo Verde Sopa

GREEN CHICKEN SOUP! I have decided that I would like to master soups this fall. My first attempt was a success. Good thing I made a TON of it to freeze for future meals!


This soup is LOADED with vegetables, peppers and beans. Modifications can be made depending on your tastes! I do not have a spicy palate, but I thought this soup had the perfect amount of heat.


Pollo Verde Sopa
Yield: ~12 one cup servings

1 lb boneless skinless chicken breast, boiled and shredded
2 tsp olive oil
1/2 white onion, coarsely chopped
1 clove garlic, minced
1 diced fresh anaheim chile
1 finely diced fresh jalapeno
1 large carrot, chopped
12 oz low sodium chicken broth
1 1/2 cups baby spinach leaves, chopped
3 Tbsp fresh cilantro, chopped
2 tomatillos, chopped (optional)
12 oz green salsa of your choice
14 oz green enchilada sauce of your choice
10 oz canned diced green chiles
1 stalk celery, sliced
1 1/2 cups water
15 oz pinto or navy beans, drained and rinsed
1/2 cup chopped tomatoes

Spice Mix
1 Tbsp powdered chicken base (bouillon)
2 tsp celery salt
1 Tbsp flour
2 tsp dried oregano
1 Tbsp ground cumin

In a large stock pot, saute onions, chiles, garlic, and jalapenos in oil over medium high heat until onions become translucent. Add carrots and cook for additional 5 minutes. Turn heat down to medium- low and stir in chicken broth and spice mix. Gently fold in spinach (leaves will cook down quickly).

Turn heat to low and add in remaining ingredients, reserving tomato until 30 minutes prior to serving. Simmer on low on stove top 1- 3 hours.


Nutrition info per 1 cup serving: 225 calories, 6g fat, 23g carbohydrate, 15g protein, 8g fiber