Savory Southwestern Soup South Beach Friendly Recipes

SAVORY SOUTHWESTERN SOUP-SOUTH BEACH FRIENDLY!

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.

EASY SOUTHWESTERN CHICKEN SOUP

Steps:

• Stir chicken broth, black beans, diced tomatoes with green chile peppers, petite diced tomatoes, chicken, garlic, red pepper flakes, salt, and black pepper together in a large pot; bring to a simmer and cook until hot and flavors combine, about 20 minutes.

SPICY BEEF AND BARLEY SOUP (SOUTH BEACH FRIENDLY) (CROCK POT)

Steps:

• Season the stewing beef with half of the oregano, crushed red pepper and salt. Sear each side in a very hot non stick frying pan (no oil) until nicely browned (on high heat).
• When liquid begins to emerge from beef add the onion and mix well. Cook 5 minutes more until onion begins to soften. Add half the garlic and mix well. Cook an additional 3-5 minutes, stirring occasionally.
• Add the tomatoes, celery & bay leaf, stir to mix well. Pour this mixture into a crockpot or heavy bottomed stock pot.
• Add the barley and stir.
• Add the chicken broth, mushrooms, beans, carrots and remaining garlic & spices, to taste.
• Stir well and cook in a crockpot on high heat 6-8 hours, or simmer on stove top, 1 1/2-2 hours, stirring occasionally.
• Check for seasonings and adjust as needed.
• Serve with a hearty grain bread toasted with low fat cheese.

SPICY SOUTHWESTERN VEGETABLE SOUP

Steps:

• Heat the oil in the bottom of a soup pot. Cook the onions and bell pepper in the oil until tender.
• Add the broth, tomatoes, beans and corn. Stir and bring to a boil.
• Add the chiles, salt and pepper, cumin, chili powder and hot sauce. Stir.
• Simmer for another 10 minutes and serve with cheese and tortilla chips on top.

SOUTHWESTERN SOUP

Steps:

• Brown ground beef, onion, and garlic in a large Dutch oven over medium-high heat, stirring often, 10-12 minutes or until meat crumbles and is no longer pink and onion is softened, drain.
• Stir in kidney beans, next 8 ingredients, and 4 cups water. Bring to a boil over medium-high heat. Cover, reduce heat to low and simmer 30 minutes or until thoroughly heated. Stir in cilantro just before serving. Serve with sour cream and cilantro.

LOW CARB ZUCCHINI LASAGNA (SOUTH BEACH FRIENDLY)

Steps:

• Brown and drain ground beef. Chop spinach fine, grate 1/2 of 1 zucchini, mince garlic clove and add all three to beef. Add one jar spagehetti sauce and cook untill veggies are done. Add second jar and then turn off heat. Slice remaining zucchini lengthwise into 1/4 inch slices. Combine ricotta cheese, egg and parsley in a seperate bowl, set aside.
• Preheat oven to 400 degrees. Pour about 2 cups of the sauce you have just prepared into the bottom of a 9x13 pan (I prefer a glass pan).
• Layer 1/2 of the zucchini slices over sauce;.
• Spread 1/2 of the ricotta mixture on zucchini slices;.
• Sprinkle 1/2 of the mozzarella and parmesean cheeses over ricotta;.
• Spread 2 cups sauce over this.
• Repeat steps 3 - 6 using remaining ingredients.
• Cover with foil and place on foil lined cookie sheet to catch any drips.
• Bake 1 hour at 400 degrees. Can remove foil and cook an additional 10 minutes, if desired.

SOUTHWESTERN SOUP

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.