Creamy Corn and Veggie Soup

4 cups fresh corn kernels or 2 (10-ounce) packages frozen, thawed
2 cups 2% milk
1 tablespoon olive oil
1 large onion, diced
1 medium red bell pepper, seeded and diced
1 medium zucchini, (about 1/2 pound) diced
2 cups low-sodium chicken broth
3 plum tomatoes, seeded and diced
Salt and freshly ground black pepper

Put 2 cups of the corn and the milk into a blender or food processor, until smooth. Set aside.

Heat the oil in a large soup pot over a medium-high heat. Add the onion, bell pepper, and zucchini and cook, stirring until the vegetables are tender, about 5 minutes. Add the remaining 2 cups of corn and the broth and bring to a boil. Add the pureed corn and tomatoes and cook until warmed through, but not boiling. Add the salt and season with pepper.

Note: I think next time I'll add some shredded chicken to add some meat. It's a great soup, but feels more summer than a cozy winter soup.

Hamburg Stew

This was the first meal I made in our new home, which is in the Hamburg area. Thus the name.

12 oz. jalapeno chicken sausage, halved lengthwise and sliced
6 cups fat-free chicken broth
2 can (14.5 oz) diced tomatoes, undrained

1 cup whole wheat penne
6 cups coarsely chopped kale
2 (16 oz) can navy beans, rinsed and drained

Heat a large saucepan over medium-high heat. Add sausage and cook 2 minutes, stirring occasionally. Add broth and tomatoes and bring to a boil over high heat. Add pasta. Stir in kale and reduce heat. Simmer until kale and pasta are tender. Stir in beans and cook until heated through.

Black Bean and Sausage Soup

8 cans black beans
1 lb. hot breakfast sausage
1 garlic clove, chopped
1 medium onion, chopped
1 medium green pepper, chopped
3 tbsp oregano
salt and pepper to taste
½ cup red wine vinegar
2 cups water
2 bay leaves
½ cup olive oil

Brown sausage thoroughly and drain. Set aside. Sautee garlic, green pepper, and onion in olive oil. In a Dutch oven, add all ingredients except water. Bring to a boil and then reduce heat to low, stirring occasionally. Simmer for 30 minutes, then add water and continue to cook on low for 30 minutes, stirring occasionally. Let cook and put in the refrigerator over night. Before serving the next day, cook for another 30 minutes on low. Remove bay leaves. Continue stirring until ready to serve.

Hearty Beef and Tomato Stew

2 tsp olive oil
2 pounds sirloin steak, trimmed and cut into 1/2 inch cubes
1 cup finely chopped onion
3 garlic cloves, minced
1 tbsp tomato paste
3 cups beef broth
4 cups cubed red potatoes
2 cups sliced carrots
3/4 cup red wine
2 tsp fresh chopped thyme
1 (16 oz) pkg frozen pearl onions
1 (28 oz) can crushed tomatoes, undrained
1 rosemary sprig
1 bay leaf
1 tsp salt
3/4 tsp freshly ground black pepper

Heat oil in a large dutch oven over medium high heat. Add beef and cook 5 minutes or until browned, stirring frequently. Remove been from pan, reserving 1 tablespoon drippings in pan. Add onion and garlic to pan and saute 2 minutes, or until onion begins to brown. Add tomato paste and cook 1 minute, stirring continuously. Add broth and bring to a boil. Return meat to pan. Add remaining ingredients and bring to a simmer. Cover and cook 1 hour 15 minutes, or until vegetables are tender, stirring occassionally. Discard rosemary and bay leaf. Stir in salt and pepper.

Makes 8 servings.

329 calories, 7.5 grams of fat, 4 grams fiber

Sausage and Lentil Soup

1 onion, finely chopped

1 cup baby carrots, chopped

6 cups chicken broth

1 lb. sage sausage

2 cups dried lentils, rinsed

Coat saucepan with cooking spray and cook onion until soft. Empty broth into pot and heat. Add onion and carrots to chicken broth. Brown sausage in saucepan. When cooked through, drain on paper towels. Add to broth. Add 2 cups of lentils. Cook until soft. Add more water if necessary to get desired thickness.

Whole pot: 1800 calories, 103 g fat, 37 g fiber

8 servings = 225 calories, 4 grams fiber, 13 g fat = 5 points

Avgolemono

1 (3lb) whole chicken
2 quarts water
2 tbsp olive oil
2/3 cup risotto or aborio rice
2 large eggs
juice of 2 lemons (1/2 cup)
1 tbsp salt
1 tsp ground pepper

Place chicken in pot with 2 quarts water, or enough to cover chicken. Bring to boil and reduce heat to low, skimming when necessary. In a separate pan, heat oil and add onions. Sweat until clear and set aside. When chicken is cooked through, remove from broth. Let chicken cool. Add rice. Bring to a boil then heat to medium-high and simmer until rice is al dente, about 30 minutes. Add chicken back to broth, adding more water if needed. In a small bowl, beat eggs and lemon juice together. Pour 2 cups of the broth into the bowl of eggs and lemon, whisking continuously. Once all the broth is incorporated, add mixture to pot of chicken soup and stir to blend well throughout. Season with salt and pepper. Serve hot

Healthy Corn Chowder

1 (14.5 oz) can chicken broth
1 (10 oz) pkg frozen whole-kernel corn
1 cup chopped onions
1/2 cup chopped sweet peppers (yellow or red)
1/8 tsp black pepper
1 (12 oz) can evaporated skim milk
1/4 cup all-purpose flour

Combine broth, corn, onion, peppers, and black pepper in a medium saucepan. Bring to a boil, then reduce heat. Simmer, covered, until veggies are tender. In a small mixing bowl, combine milk and flour. Stir into broth mixture. Cook and stir until bubbly. Cook, stirring constantly, one minute more.