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Black Bean and Beef Soup

Ingredients: 1 lb. extra lean ground beef 1 medium onion, chopped 1 can black beans, with juice 1 ½ cups water 1 can black bean soup 1 container of salsa ¼ cup chopped green onions ½ grated low-fat cheddar cheese ½ cup low-fat sour cream Directions: Sauté meat and onion in large, heavy saucepan. Stir […]

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Chicken Tortilla Soup

Ingredients: 1 lb chicken, cooked and shredded                                                2 C water 1 (15 oz.) can diced or crushed tomatoes                                    1 tsp cumin 1 (10 oz) can enchilada sauce (red)                                                1 tsp chili powder 1 (4 oz) can chopped green chilies                                                1 tsp salt 1 (14.5 […]

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Lentil Soup

10 Servings (about 3 quarts) Ingredients: 9 C low-sodium vegetable stock or broth 3/4 C lentils, picked over and washed ¾ C each: diced onions, celery, and carrots herb bouquet, made of ½  C parsley, 3 garlic cloves, celery leaves, 2 bay leaves, & 1 ½  tsp thyme salt and pepper to taste 3 tomatoes, […]

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Shrimp Gumbo

Serves 6 [¾ C servings] Ingredients: 2 cups sliced fresh okra or 1-10 oz package                        2 C water frozen no-salt-added okra, sliced                                    1 C canned no-salt-added tomatoes ¼ C acceptable vegetable oil                                                2 whole bay leaves 2/3 C chopped green onions and tops                        ½ C uncooked rice 3 […]

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Cream of Fresh Tomato Soup

Serving Size: 2 Calories: 303 Fat: 16 g Protein: 11.1 g Carbs: 30.7 g Sodium: 264 mg Ingredients: 2 large tomatoes, chopped ½ cup chopped onion ½ teaspoon white sugar Salt to taste Ground black pepper to taste 2 tablespoons margarine 2 tablespoons all-purpose flour 2 cups milk Simmer tomatoes, onions, sugar, and salt and […]

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