I promised you I would find some soup recipes that are low-fat and low in sodium. My friend from school has a superb book with TONS of recipes if you're a soup lover: Cooking Light Soup. I'm going to ask for this for Christmas because I love to eat warm things during the wintertime. Here's one that I can't wait to try: Baked Potato and Bacon Soup (237 cal, 7.8g fat, 394mg sodium).
5 1/4 lbs. baked potatoes
7 slices turkey bacon
4 1/2 cups chopped onion
1 tsp. salt
1 bay leaf
5 garlic cloves, minced
7 1/2 cups fat-free milk
3/4 tsp. black pepper
3 cups fat-free, less sodium chicken broth
1/3 cup chopped parsley
1 1/4 cup green onions chopped
1 1/4 cup shredded reduced fat sharp cheddar cheese
Preheat oven to 400 degrees. Cook potatoes for 1 hour. Partially mash them with skins. Crisp the bacon in a skillet. Crumble. Set aside. Add onion to bacon pan and saute for 5 minutes. Add salt, garlic, and bay leaf. Saute 2 mins. Add, potato, milk, broth, bring to a boil. Reduce heat, simmer 2 minutes. Stir in parsley. Top with bacon, green onions, and cheese. (Yields about 18 servings: about 1 cup of soup, 1 teaspoon bacon, 1 tablespoon of cheese).
Breakfast -
JC VitaMuffin Egg Sandwich
Banana
1 cup coffee with 2 tsp. fat-free creamer
Snack -
JC Anytime Bar
Lunch -
1 tortilla with tbsp. fat-free mayo, 2 oz. of grilled chicken, lettuce, tomato, and cayenne pepper
Brussel Sprouts
Snack -
2 kiwi
Dinner -
3 oz. Dijon Parmesan Crusted Chicken
1/2 cup sweet potatoes with tbsp. margarine
Salad (mixed greens, peppers, tomatoes, mushrooms) 2 tbsp. light ranch
Snack -
1/2 cup Slow Churn Fudge Tracks No Sugar Added Ice Cream with 2 tbsp. fat-free Cool Whip
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