Savory Southwestern Soup South Beach Friendly Recipes

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SAVORY SOUTHWESTERN SOUP-SOUTH BEACH FRIENDLY!



Savory Southwestern Soup-South Beach Friendly! image

This recipe was inspired by Progresso's Southwest Chicken Soup which my husband loves. We wanted a version that was easy to make, economical and still heart healthy. You can easily adapt this recipe to your own tastes, if you're not on a low sodium, low fat diet (like we are) try it with chicken thighs for added flavor! The healthy version uses no salt beans, tomatoes, & chicken broth, chicken breasts and low sodium salt. You can also easily make this recipe in a crockpot. To make it "South Beach Diet" friendly just omit the corn and rice for phase 1. Manja guilt free!

Provided by Moogliwoogli

Categories     Mexican

Time 40m

Yield 10-12 serving(s)

Number Of Ingredients 16

1 lb chicken breast, chopped into 1/2 inch cubes
2 teaspoons olive oil
1 large onion, diced
1 (14 ounce) can Mexican-style tomatoes (go for plain, low sugar canned tomatoes if on the South Beach diet)
1 (24 ounce) jar salsa (we use southwestern style)
7 garlic cloves, chopped finely
1 1/2 teaspoons oregano leaves
1 teaspoon paprika
2 tablespoons cumin powder (or to taste)
1/2 teaspoon salt (to taste)
1 (14 ounce) can black beans, rinsed (can increase to 2 cans)
2 (32 ounce) containers fat free chicken broth
1/2 lb frozen corn (omit if on the South Beach diet)
1/2 lb frozen cut green beans
1/4 cup cilantro leaf, chopped finely (optional)
2 cups Minute brown rice, cooked (omit if on phase 1 of the South Beach diet)

Steps:

  • Chop the chicken breasts into 1/2 in cubes and sprinkle with the dry spices and mix well to coat.
  • In a large, heavy bottomed soup pot, brown the coated chicken in hot oil 3-5 minutes, stirring often. Add the onion and garlic and mix well. Cook an additional 3-5 minutes until chicken is cooked through.
  • Add the can of tomatoes and stir. Then add the jar of salsa and stir again. When this mixture begins to boil add the containers of chicken broth. Stir and bring to a boil.
  • Add the beans, frozen corn and green beans. Note: may need to break the beans so they are bite sized (about 1/2 inch each).
  • Bring to a boil again and reduce heat to simmer. Cook an additional 10-15 minutes until the beans and corn are tender.
  • If rice is desired, cook separately according to package directions and add 1/4 cup to each bowl when serving.
  • Garnish with chopped cilantro.
  • Note: Omit corn and rice if you're on the South Beach Diet and increase beans to 2 cans. Also consider adding jicama for fiber and a lovely crunchy texture.

Nutrition Facts : Calories 222.5, Fat 6.5, SaturatedFat 1.5, Cholesterol 29.1, Sodium 1498.5, Carbohydrate 27.3, Fiber 5.8, Sugar 3.3, Protein 16.5

SOUTHWESTERN SOUP



Southwestern Soup image

Provided by Robin Miller : Food Network

Categories     main-dish

Time 3h20m

Yield 4 servings

Number Of Ingredients 16

1 pound pork tenderloin, cut into 1-inch pieces
1 cup chopped onion
1 green bell pepper, seeded and chopped
1 jalapeno pepper, seeded and minced
2 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
5 cups reduced-sodium chicken broth
1 (14-ounce) can diced tomatoes
1 (14-ounce) can pink beans, rinsed and drained
1 cup diced fresh avocado, for garnish
2 tablespoons chopped fresh cilantro leaves, for garnish
Lime wedges, for garnish
Cornbread, optional

Steps:

  • In the bottom of a slow cooker, combine pork, onion, bell pepper, jalapeno, garlic, chili powder, cumin, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Stir to combine. Add broth, tomatoes and beans, cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours.
  • When ready to serve, ladle soup into bowls and top with avocado and cilantro. Garnish soup with lime wedges.
  • Serve with cornbread, if desired.

SOUTH BY SOUTHWEST



South by Southwest image

The following 4 recipes are meant to be served together as a complete meal, but of course, each can be prepared and served individually. If you plan to make them together as a meal, the Scallion Butter should be prepared first, as it needs to refrigerate. Then move on to the Skillet Corn Bread and Red Bean, Squash and Okra Stew, which can both cook while you are preparing the Garlicky Greens.

Provided by Food Network

Categories     side-dish

Time 4h40m

Yield 6 servings

Number Of Ingredients 43

6 scallions, top 2 inches of green removed
2 tablespoons umeboshi paste (Japanese pickled plum paste, available in natural foods stores or Japanese food shops)
6 tablespoons chopped fresh parsley leaves
6 tablespoons toasted sesame butter or tahini
3 tablespoons lemon juice
1 teaspoon minced fresh ginger
2 cups cornmeal
1 cup whole wheat pastry flour
1 cup unbleached white flour
3 tablespoons baking powder
2 cups soy milk
1/2 cup canola oil
1/2 teaspoon sea salt
1/3 cup maple syrup
3 tablespoons olive oil
3 cups dried red beans, soaked overnight
3 bay leaves
2 tablespoons sea salt
3 tablespoons olive oil
1 large onion, diced 1/2-inch
2 large carrots, diced 1/2-inch
4 stalks celery, diced 1/2-inch
2 small butternut squash, skinned and diced 3/4 inch
1 small red bell pepper, diced 1/2-inch
1 small green bell pepper, diced 1/2-inch
1/4 jalapeno pepper, minced (about 1 teaspoon)
1/4 cup minced garlic
4 cups diced okra or zucchini, 1/2-inch cubes
1 tablespoon chili powder
3 tablespoons dried sage
1 teaspoon crushed red pepper flakes
1 small (6-ounce) can tomato paste
2 cups canned whole tomatoes with juice
2 cups water or vegetable stock
1/4 cup tamari
1 cup minced cilantro leaves
1 bunch kale, trimmed, sliced diagonally into 1/4-inch strips (about 10 cups)
1 bunch collard greens, trimmed, sliced diagonally into 1/4-inch strips, (about 10 cups)
2 tablespoons olive oil
1/2 cup minced garlic
1 large onion, sliced thin (about 2 cups)
1/2 tablespoon sea salt
2 tablespoons tamari

Steps:

  • Place all ingredients in a food processor and puree until smooth. Transfer to a bowl and refrigerate for 2 to 3 hours before serving.
  • Preheat oven to 400 degrees F.
  • Sift cornmeal, flours and baking powder into a large bowl. Mix well.
  • In a separate bowl, whisk together the soy milk, oil, salt, and syrup. Pour the wet ingredients into the dry, stirring just until the dry ingredients are moistened.
  • Oil an 11-inch round cast iron skillet with the olive oil. Over high heat, heat the oil until it starts to smoke. Pour the batter into the heating skillet. Bake approximately 40 minutes, or until the cornbread is firm to the touch and a toothpick comes out clean. Let cool before slicing.
  • Drain and rinse the beans. Place the beans in a medium saucepan with the bay leaves and add enough water to cover the beans by 1-inch. Cover and bring to a boil, then reduce the heat and simmer for 35 minutes. Add 1 teaspoon of salt in the last 5 minutes of cooking. Beans will still be tough. They will complete their cooking in the stew. Reserve both the beans and the cooking juices while completing the preparation of the stew.
  • Over medium to high heat in a large pot heat the oil, onions and carrots, cook until softened, about 5 minutes. Add the celery, squash, bell peppers, jalapeno, and garlic, cook 5 minutes more. Add the okra, spices, remaining salt, and the tomato paste.
  • In a food processor, puree the whole tomatoes with their juice until you have a tomato soup-like consistency. Stir the tomato mixture into the vegetables. Add the beans, the bean cooking juice, and the water or vegetable stock. Cover and simmer until beans are tender, about 20 minutes. Add the tamari and cilantro. Serve hot.
  • Steam the greens about 2 to 3 minutes in a steamer basket. Set aside.
  • Heat the oil and garlic in a large skillet over medium heat. Add the onions and cook until softened, about 5 minutes. Add the cooked greens and salt, tossing with the onions and garlic, cook until greens are softened, about 3 minutes. Sprinkle with the tamari and serve hot.

SOUTHWESTERN SOUP



Southwestern Soup image

A Southwestern kick adds zip and zest to this tomato basil-based soup. With corn, salsa and beans, this recipe is guaranteed to spice up a cool fall night. Jean Ecos, Hartland, Wisconsin

Provided by Taste of Home

Categories     Lunch

Time 20m

Yield 12 servings (4 quarts).

Number Of Ingredients 11

3 cups water
4 cans (8 ounces each) tomato sauce
2 cans (16 ounces each) kidney beans, rinsed and drained
2 cans (14-1/2 ounces each) chicken broth
2 cups frozen corn
2 cups salsa
2 teaspoons dried minced onion
1 to 2 teaspoons dried oregano
1 to 2 teaspoons dried basil
2 cups shredded cheddar cheese
Tortilla chips, optional

Steps:

  • In a Dutch oven, combine the first nine ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes or until heated through. , Sprinkle individual servings with cheese. Serve with tortilla chips if desired.

Nutrition Facts : Calories 194 calories, Fat 6g fat (4g saturated fat), Cholesterol 22mg cholesterol, Sodium 1039mg sodium, Carbohydrate 25g carbohydrate (5g sugars, Fiber 5g fiber), Protein 11g protein.

SOUTHWESTERN CHICKEN SOUP



Southwestern Chicken Soup image

This slow cooker recipe brings people back for seconds. Chock-full of chicken, corn, tomatoes, peppers and chilies, the savory soup is sure to put a little zip in mealtime. -Harold Tartar, West Palm Beach, Florida

Provided by Taste of Home

Categories     Lunch

Time 7h10m

Yield 10 servings.

Number Of Ingredients 12

1-1/4 pounds boneless skinless chicken breasts, cut into thin strips
1 to 2 tablespoons canola oil
2 cans (14-1/2 ounces each) chicken broth
1 package (16 ounces) frozen corn, thawed
1 can (14-1/2 ounces) diced tomatoes, undrained
1 medium onion, chopped
1 medium green pepper, chopped
1 medium sweet red pepper, chopped
1 can (4 ounces) chopped green chilies
1-1/2 teaspoons seasoned salt, optional
1 teaspoon ground cumin
1/2 teaspoon garlic powder

Steps:

  • In a large skillet, saute the chicken in oil until lightly browned. Transfer to a 5-qt. slow cooker with a slotted spoon. Stir in the remaining ingredients. Cover and cook on low for 6-8 hours or until chicken and vegetables are tender. Stir before serving.

Nutrition Facts :

SOUTHWESTERN SOUP



Southwestern Soup image

We love soups, especially in winter months. This one really hits the spot on a cold day. Hope you like it too. Don't drain any of the cans of vegetables and don't add any salt. The seasoning mixes have plenty of salt for the entire recipe.

Provided by GranJan

Categories     Vegetable

Time 45m

Yield 8-10 serving(s)

Number Of Ingredients 12

1 lb ground beef
1/2 cup onion, chopped
1 (1 1/4 ounce) packet taco seasoning mix
1 (1 ounce) packet ranch dressing mix
1 (14 ounce) can beef broth
1 (15 ounce) can kidney beans
2 (15 ounce) cans pinto beans
1 (15 ounce) can white corn, whole kernel
1 (15 ounce) can chopped tomatoes
1 (10 ounce) can tomatoes, with chiles (Rotel)
2 cups Fritos corn chips (small chips)
1 cup cheddar cheese, grated

Steps:

  • Cook the ground beef and onions together until no longer pink.
  • Drain well and place in a large soup pot.
  • Add all the remaining ingredients except corn chips and grated cheese, then stir well.
  • Simmer, covered, for about 30 minutes.
  • Serve over Fritos corn chips in soup bowls.
  • Top with some grated cheddar cheese if desired.

Nutrition Facts : Calories 447.8, Fat 15.5, SaturatedFat 6.6, Cholesterol 53.9, Sodium 680.8, Carbohydrate 50.1, Fiber 14.4, Sugar 5.9, Protein 30.2

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