This recipe is nice and smooth as well as creamy, and is easy to make as well, you are sure to love it!

Ingredients

• Two cups of water
• Four packets chicken bouillon
• Two cups of rinsed and drained northern beans
• Three russet potatoes (peeled and cut into ½ inch cubes)
• ¼ tsp. celery seeds
• One cup of shredded Monterrey jack cheese
• ½ cup of fat free milk (warmed up)
• For the garnish: parsley sprigs

This will make about four servings

Preparation:

Take the water, beans, potatoes, bouillon, and celery seeds and add to the crock pot. Then cover it and cook at a low (or high) until the potatoes have become tender. This will take about five hours on low or three hours on high.

Then using a potato masher or a blender, process the potato mixture until it becomes smooth, then adding in the cheese and the milk. Then garnish it with parsley.

This recipe has about 311 calories and about 0.8 grams of fat.

** if you want a thinner soup add more milk**

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Ingredients:

• Olive oil coking spray
• ¾ pound lean lamb (cut into ¾ inch cubes)
• One can of stewed tomatoes
• One cup of cooked barley
• 2 ½ cups of fat-free broth
• Six cloves of garlic (minced)
• Two onions (chopped)
• Four carrots (sliced)
• Two potatoes (cut into ½ inch cubes)
• Two tsp. dried sage
• One cup of torn kale
• ½ tsp. freshly ground black pepper

Preparation:

This will make four serving.

Coat a pan with some nonstick spray and then heat it all over medium heat. Then add in the lambs and cook it all until the lamb has browned a bit (about five minutes) then remove and add into the crock pot. Then add the tomatoes, the garlic, the barley, the carrots, the potatoes, the onions, and the sage. Then cover it and let it cook at a low for enough time so that the lamb cooks through properly. This will take about seven hours.

Then add in the kale and the pepper and let it cook until the kale has wilted, this will take five to ten minutes. You are now ready to serve.

This recipe is about 429 calories per serving and had about 6.9 grams of fat per serving.

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This is a hearty and delicious soup that you will love!

Ingredients

• Half pound of ground round beef
• Half cup of quick cook oats
• Two tbsp. of onions (dried and minced)
• Two tsp. dried basil
• One egg white
• Half cup of grated Parmesan cheese
• One can of whole tomatoes (cut up)
• Three cups of fat free broth
• One cup of baby carrots (cut in half lengthwise)
• One zucchini (cut in half lengthwise and then sliced ½ thick)
• Four ounces of bow tie pasta

Preparation:

This will make about four servings.

First, take the oats, the beef, one tsp. of the onions, ½ tsp. of the garlic, the egg white, ¼ cup of the cheese, and ½ tsp. of the basil and mix it in a bowl. Take this mixture and shape it into your meatballs, make sure that they are nice and small, about one inch each. Also make sure that the meatballs are firm and compact, or they will break apart as you cook. Then heat a pan over medium heat (make sure it is a nonstick pan, or add some oil) Then add in the meatballs and cook them until they are browned, this will take you about eight minutes.

Then take the remainder of the onions, garlic, basil, tomatoes, broth, carrots, zucchini, and the meatballs and add it into the crock pot. Then cover it all and allow it to cook on low heat until the meatballs have fully cooked and are not pink, at this point all of the flavors will be nicely blended as well. This will take you about five to six hours.

Then cook the pasta as the directions on the box say, drain it and add into the mixture. You are now ready to serve! Serve each bowl with the cheese that is left over.

This recipe is about 369 calories per serving and has about 7.3 grams of fat per serving.

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Ingredients:

• Two cans of fat free chicken broth
• One celery stalk (sliced thinly)
• One carrot (sliced thinly)
• One medium onion (chopped finely)
• ½ pound of turkey breast (cut in ¾ inch cubes)
• 1/8 tsp. white pepper
• ½ tsp. dried thyme leaves
• One tbsp. white wine vinegar
• One cup of medium noodles
• ½ cup of peas

Preparation:

This will make about four servings

Take the broth, the celery, the carrots, the onions, the turkey, the thyme, the pepper, and the vinegar and add into the crock pot. Then cover this all and add to the crock pot. Cover it all and cook on low for about seven to nine hours or until the turkey has become tender.

Then add in the noodles and the peas, then cover this and cook on a low until the peas and the noodles are finally done (this will take you about five to ten minutes)

This recipe will be about 175 calories per serving with 1 gram of fat per serving

** you may also use chicken breast in place of the turkey**

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