Low Fat Soup, Chowder and
Stew Recipes

Lemongrass Chicken Soup

. 3 cups low fat chicken broth
. 1/4 cup sliced shiitake mushrooms or button mushrooms
. 2 large stalks lemongrass, peeled, trimmed
. 1/8 teaspoon cracked black pepper
. 1/2 cup cup cooked boneless, skinless chicken breasts, cut in pieces
. 6 tender and thin asparagus spears, cut diagonally in one inch pieces
. 2 green onions, cut diagonally in thin slices
. Fresh basil for garnish (optional)

Cut trimmed and peeled lemongrass stalks into 3 to 4 inch pieces. Cut each piece in half lengthwise. Tie the lemongrass into a bundle with cotton twine. Combine broth, lemongrass, sliced shiitake mushrooms and pepper in a medium saucepan and bring to a boil. Reduce heat immediately and simmer, uncover for ten minutes.

Remove the lemongrass bundle from the broth. Add the asparagus and chicken. Simm for another 3 minutes or until heated through. Asparagus should be crisp but tender. Remove from heat, add green onions. Divide among four bowls and garnish with fresh chopped basil.

Source: Low Fat Lifestyle.com

Chicken Corn Chowder

. 1 package (8 ounces) fresh mushrooms, sliced
. 1 medium onion, chopped
. 2 - 14.5 ounce cans low fat chicken broth
. 1 package (16 ounces) frozen white shoepeg corn
. 2 cups cooked chicken breast, cubed
. 1 (10.75 ounce) can low fat cream of chicken soup
. 1/2 cup cooked orzo
. 1/2 teaspoon dried rosemary
. 1/2 teaspoon dried basil
. 1 tablespoon granulated sugar
. 1/2 teaspoon salt
. 1/2 teaspoon fresh ground black pepper
. 1 cup skim milk
. 2 tablespoons all-purpose flour

Sauté mushrooms and onion in a small amount of the chicken broth in a large Dutch oven over medium-high heat for 5 minutes or until tender.

Add chicken broth and the next nine ingredients and simmer for 10 minutes or until orzo is tender. Stir milk and flour together in a small bowl and gradually add to chowder and simmer on low heat for 5 more minutes. (To reheat, add small amount of water or skim milk if needed for thinning.)

Source: Low Fat Lifestyle.com

Turkey Vegetable Chowder

. 1/2 cup chopped onion
. 1/2 cup chopped green bell pepper
. 1/2 cup chopped red bell pepper
. 1/2 cup chopped celery
. 1 - 10 3/4 ounce can low fat condensed cream of chicken soup
. 1 1/2 cups skim milk
. 3 cups cubed cooked turkey breast
. 1 - 10 ounce package frozen corn
. 1 teaspoon dried basil leaves
. 1/2 teaspoon dried thyme leaves
. 1/4 teaspoon freshly ground pepper

Spray large nonstick saucepan with cooking oil spray. Heat until hot. Add celery, onion, green and red bell peppers. Cook over medium heat until tender. Add remaining ingredients. Cook over medium heat until chowder is hot.

Source: Low Fat Lifestyle.com

Eggplant Stew

. 2 small eggplant, pared, diced and parboiled
. 1 pound ground turkey
. 1/2 package chili seasoning mix (I like to use Williams brand)
. 1 teaspoon sugar
. Pinch ground cumin
. Pinch ground oregano
. Pinch ground coriander
. 16 ounces diced tomato, with juice
. 8 ounces tomato sauce
. 1 fist of Italian parsley, (about 1/3 cup) stems removed and chopped

Parboil eggplant, drain and set aside. Brown ground turkey in a nonstick skillet. Combine with drained eggplant, seasoning mix, sugar, cumin, oregano, coriander, tomatoes and tomato sauce. Bring to a boil, reduce heat and simmer for 20 minutes. Add parsley and serve.

Source: Low Fat Lifestyle.com

New England Clam Chowder

. 1 slice bacon (optional)
. 1/4 cup chopped sweet onion
. 1/2 cup chopped celery
. 2 - 6.5 ounce cans minced clams, drained (reserve juice)
. 1 cup diced potatoes
. 3 cups skim milk
. 1/4 cup all purpose flour
. 1/4 teaspoon dried thyme
. 1/4 teaspoon salt
. 1/8 teaspoon freshly ground white pepper

Grill bacon until crisp and crumble into small pieces.

Lightly spray nonstick sauce pan with low fat cooking spray. Add onion and celery and cook 3 - 4 minutes until lightly softened. Add potatoes and clam juice. Stir well and bring to a boil. Reduce heat and simmer for 10 minutes.

Combine milk, flour and seasonings and whisk until smooth. Stir into vegetables and cook over medium heat until potatoes are tender and chowder is thick and creamy. Stir frequently. Stir in clams and heat thoroughly, stirring continuously. Sprinkle each serving with bacon crumbles (optional).

Source: Low Fat Lifestyle.com

Bean, Cheese and Green Chile Stew

(Note from Mandy: I have modified this to reduce the fat)

8 oz. lean / low fat bacon
1 1/2 cups chopped onion
1 clove garlic, chopped
1 can (28 oz.) diced tomatoes, undrained
3 cups water
1 cup chopped celery
1 can (7 oz.) ORTEGA Diced Green Chiles (Note from Mandy: or a similar product that is low in fat)
2 teaspoons hot pepper sauce
1 teaspoon vinegar
2 cans (15 oz. each) pinto beans, drained and mashed
2 cups very low fat shredded cheddar cheese

Grill bacon until crispy to help drain the fat. Then dice. In a pan, lined with low fat cooking spray, add onion and garlic; cook for 5 minutes. Add tomatoes, water, celery, chiles, hot pepper sauce and vinegar; cook for 10 minutes. Add pinto beans, cheese and cooked bacon; heat until cheese is melted and soup is heated through. Serves 8.

Source: Meals.com

Vegetarian Sweet Potato Stew

2 small onions, diced
4 cloves garlic, finely chopped
1 yellow bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
4 cups water
1 can (28-oz.) diced tomatoes
3 cups diced peeled sweet potatoes
2 cans (15-oz.) black beans, rinsed and drained
1 can (4-oz.) ORTEGA Diced Green Chiles (Note from Mandy: or a similar product that is low in fat)
1/2 cup tomato sauce
2 tablespoons chili powder
2 teaspoons ground cumin

In a pan, lined with low fat cooking spray, add onions and garlic; cook until lightly browned. Add bell peppers; cook for 5 minutes. Stir in water, tomatoes, sweet potatoes, beans, chiles, sauce, chili powder and cumin. COOK over medium heat for 20 to 25 minutes or until thickened and potatoes are cooked through. Season with salt and ground black pepper. Serves 6

Source: Meals.com

Pumpkin and Leek Soup

1 x average size pumpkin
1 x large red onion
2 x large potatoes
Garlic to taste
2 x large leeks ground black pepper to taste
1 x tin or carton of chicken stock - low fat
1 x carton of skim milk
Some VERY low fat grated cheese

Method:
Chop and skin the pumpkin into large chunks. Spray with a small amount of low-fat spray and add a small amount of water. Microwave until the pumpkin is soft. Microwave the potatoes keeping them whole, so they cook quicker, using the low fat spray and only a minimal amount of water, until soft. Skin is optional. Chop the red onion and leek finely and place in a microwave container. Spray with low-fat spray adding the garlic and pepper. Microwave until soft. Place all of the above into a bowl and mash the mixture until it looks like "mashed potato", adding skim milk, gradually, and the grated cheese (not too much cheese). Slowly add the chicken stock, combining until you have the desired thickness of the soup. If you run out of chicken stock you can add a small amount of water to the mixture. Continue to stir or blend this mixture until you have the texture your pefer.

Zucchini and Potato Soup

1 x Zucchini - grated
2 - 3 large potatoes
Garlic to taste
1 chicken stock cube
1 carton of skim milk
1 large onion - finely chopped
Black pepper to taste

Method:
Place the potatoes in a microwave dish with only a small amount of water and a light spray of low fat cooking spray. Microwave the potatoes until they are thoroughly cooked. Place the onion, garlic and zucchini in a pan which has been only lightly sprayed with low fat cooking spray. Cook until soft. Combine all of the above in a large microwave dish adding the chicken stock - which you will need to disolve in a small amount of hot water, some skim milk and the pepper. Now blend together with a mixer until smooth in texture adding either more skim milk or some hot water if you prefer a thinner texture.

Optional: I sometimes add paprika to this soup when combining the mixture. Also low fat (that is very low fat or lean) bacon, chopped and cooked with the garlic and onion tastes great too.