Chicken & Mushroom Soup

Ingredients:

• 1 medium leek, light green & white parts only, outer layer removed
• 4 cups lower-sodium chicken broth
• 1 cup water
• 1/2 tsp. dried thyme
• 6 oz. white mushrooms, sliced
• 1 lb. boneless, skinless chicken breasts, cut into 1/2-inch pieces
• 8 oz. Brussels sprouts, halved
• salt
• freshly ground black pepper

Makes 4 Servings (1 3/4 cup per serving)

1. Trim leek, keeping root intact. Slice in half lengthwise, submerge in cold water, and rinse thoroughly to remove any dirt. Slice into 1/4-inch pieces.
2. Bring broth, water, and thyme to a low boil in a large saucepan. Add leek and mushrooms; reduce heat and simmer until leek is softened, about 5 minutes. Add chicken and Brussels sprouts. Simmer until chicken is cooked through, about 6 minutes. Season with salt and pepper to taste and serve hot.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a healthy take on chicken noodle or chicken soup. Don't be intimidated by the Brussels sprouts. Brussels sprouts add a rich flavor to the soup and also add vitamins A, B, fiber and folate. They also give the soup a nice buttery taste to it. If you're not a fan of Brussels sprouts, either double the amount of mushrooms or add diced celery and carrots to the soup and the soup with be delicious. Also, don't forget to add minced garlic to the soup because garlic always makes everything taste better. 

Butternut Squash and Sage Soup

Ingredients:

• 1 (2 1/2-3 lb.) butternut squash, peeled, seeded, & cut into 2-inch chunks
• 1 tbsp. extra-virgin olive oil
• 1 onion, chopped
• 1 large leek, sliced
• 2 garlic cloves, minced
• 3 cups reduced-sodium vegetable broth
• 1 1/2 tsp. dried sage
• 1/4 tsp. freshly ground black pepper
• pinch cayenne pepper

Makes 4 Servings (1 1/2 cups per serving)

1. Put squash in a steamer basket; set into large saucepan over 1-inch boiling water. Cover and cook until squash is tender but still holds its shape, about 15 minutes.
2. Meanwhile, heat oil in large saucepan over medium heat. Add onion, leek, and garlic; cook, stirring, until softened, about 5 minutes. Add squash and all remaining ingredients; bring to boil. Reduce heat and simmer, covered, until squash is very soft, about 15 minutes. Remove saucepan from heat; let cool 5 minutes.
3. Puree soup, in batches if needed, in food processor or blender. Return soup to pot and reheat over medium heat.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. This soup is the perfect comfort food to enjoy in the fall and early winter. It's hearty and filling and very tasty too. If you run out of vegetable or chicken stock, use apple cider or pureed apples on hand to make the soup more hearty and flavorful and more into the autumn season.

Tomato and Leek Frittata

Ingredients:

• 2 tsp extra-virgin olive oil
• 2 medium leeks
• 8 large eggs
• 1/4 cup skim milk
• pinch of salt
• freshly ground black pepper
• 1/2 cup fat-free shredded cheddar cheese
• 2 small tomatoes
• 1 tbsp fresh thyme

Makes 8 Servings

1. Preheat oven to 350 F. Warm oil in 10-inch nonstick ovenproof skillet over medium heat. Add leeks; cook 8 minutes, until softened, stirring. Reduce heat to medium-low.
2. In medium bowl, whisk eggs, milk, salt, and pepper. Stir in cheese. Pour over leek mixture in skillet. Gently lift up leek mixture to coat bottom of pan. Arrange tomato slices in overlapping pattern on top. Cook 8 minutes, until sides are set but mixture is still loose on top.
3. Transfer to oven, cook 10 minutes, until center is cooked through and tomatoes lightly browned. Remove from oven; run a rubber spatula around edges and underneath to loosen frittata from skillet. Slide onto serving platter and sprinkle with thyme. Cut into wedges.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears on The South Beach Diet Online. Eggs are a great way to kick-start your weight loss journey. This frittata was absolutely delicious. The combination of eggs, tomatoes, cheese and onions is so yummy it will leave you satisfied. It's hard to eat our at a restaurant because the quality of food is no where near the quality or taste of the meals you cook at home. You woulnd't be able to find something like this in any restaurant. Leeks can be gritty, so they need to be washed thoroughly. To dislodge the dirt, put the sliced leeks in a colander and rub vigorously under cold running water. If you can't find fresh leeks, I highly recommend buying packed leeks at your grocer's freezer. I also recommen using Organic Herbes de Provence Infused Olive Oil from the Imperial Olive in Williamsburg, VA for an authentic, rustic Mediterranean flavor.

 



French Onion Soup

Ingredients:

• 2 tsp extra-virgin olive oil
• 2 Spanish onions, slivered
• 1 small leek, cleaned and sliced
• 1 cup low-sodium beef broth
• 1/8 tsp freshly ground black pepper
• 1 cup water
• 2 sliced semolina bread, toasted
• 4 tsp grated Parmesean Cheese
• 1/3 cup shredded reduced-fat Swiss Cheese

Makes 2 Servings

1. In a small saucepan over medium heat, heat the oil. Saute the onions and leek until the onions are golden, about 15 minutes. Add the stock, pepper and water; bring to a boil. Reduce the heat and simmer, covered, 15 minutes.
2. Preheat the broiler. Set 2 flameproof bowls on a baking sheet. Ladle the soup into the bowls; top with the bread. Sprinkle with the Parmesean, then with the Swiss cheese. Broil until the cheese melts, about 2 minutes.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Soup is the best comfort food when the weather is cold. French onion soup is so deliciously comforting and a classic French bistro dish. Even though the recipe calls for 2 Spanich onions, you only need 1 Spanish onion because you'll be pretty full with the bread, cheese, onion and leek.