Lentil Soup

There's something about cold winters nights and warm soup. I can't get enough lately! This savory classic is low in fat and high in protein. It's a vegan soup recipe will warm you up and lean you out.

Ingredients:

(makes 4 servings)

• 1 Tbsp. olive oil
• 2-1/2 large onions, peeled and finely chopped
• 2 small carrots, peeled and diced
• 1 lb. uncooked lentils, sorted and washed
• 5 cups fat-free vegetable broth
• 2 cups water
• 1 clove garlic, peeled and minced
• Salt (to taste)
• Pepper (to taste)

Directions:


1. Heat oil in a large, heavy soup pot. 
2. Add onions, garlic, and carrots and cook over moderate heat until onions are limp. 
3. Add lentils, broth, and water, and bring to a boil. 
4. Lower heat, cover, and simmer for 30 minutes, or until lentils are very soft.
5. Stir in more warm water if soup becomes too thick.
6.  Pour soup through colander, catching liquid that drains off in a large bowl. 
7. Return liquid to soup pot. 
8. Puree 1/3 of lentil mixture in food processor or blender or through food mill; return to pot.
9.  Stir in remaining whole-lentil mixture. 
10. If desired, season with salt and pepper. 






Serving details w/o cheese:
(1/12 of recipe)
Calories = 165
Protein = 11g
Fiber = 12g
Carbs = 27g
Fat = 2g




<3,
Kell

TurboFire Chili

If you are in the mood for some good old comfort food, then this is the recipe for you! It's hearty, healthy, and yummy! What a way to end the day on a chilly winter evening! It's even hubby approved!

Ingredients:
(makes 4 servings)

• 1 lb. lean ground turkey (I use turkey breast)
• 1/2 cup diced tomatoes
• 8 oz can whole kernel corn, drained
• 1/2 onion, diced
• 2 cloves garlic
• 8 oz canned black beans, drained
• 8 oz canned pino, chili, or kidney beans, drained
• 1 Tbsp tomato paste
• 1 package Lawry's Chili Seasoning
• 4 oz low-fat shredded cheddar cheese (optional)
• I add some extras to mine to make it my own. I like sliced mushrooms and extra corn!

Directions:

1. Brown turkey breast and drain any excess fat. 
2. Place all ingredients, except for cheese, into a slow cooker. 
3. Cook 4 hours on low or 2 hours on high.
4. Top with 1 oz cheese and ENJOY!

Serving details w/cheese:
(1/4 of recipe)

Calories = 386

Protein = 36g
Carbs = 33g

Fat = 13g

Fiber = 8.5g

Serving details w/o cheese:
(1/4 of recipe)

Calories = 338

Protein = 29g
Carbs = 33g

Fat = 11g

Fiber = 8.5g

<3,
Kell