Soup Season is Upon Us, Y’all. Rejoice! (Wendy’s Super Fast 2 Point Chili)

It's nearly Fall, and Fall is always soup and chili season for me.  And, seriously, y'all--I love me some soup. (granted, I live in Alabama and it's frickin' 90 degrees outside right now, but I've decided to just IGNORE SUMMER.  Maybe it'll go away quietly then.)  Soup is filling, it warms my belly when it's chilly outside and it's really, really low in points.

One of my favorite things to do is to take use Weight Watcher's Zero Point Soup recipe as a base for all my other soup recipes.  I mean, hello?  ZERO POINTS.  That's fairly awesome for a bowl of soup in itself, and if you toss in a few extras--like Morningstar Farm recipe crumbles and a bit of chili powder--or curry power (YUM), you've got something totally different and delicious for just a few extra points or calories.

The Big Salad: Apple, Feta, Almond & Spinach

I've been absolutely terrible at this weight loss thing lately.  I've not been gaining, but I feel like hell.  I've eaten with total abandon, not caring that much if it was or wasn't a healthy choice.  I haven't necessarily eaten in volume per se -- relatively normal portions -- just normal portions of crap.  I've dined out a lot, I've indulged a sweet tooth until it kindly asked me to stop, it's... well, it been an epic diet fail, pretty much.

But, like Weight Watchers meetings and every weight loss/fitness magazine around says, "don't focus on your failures", so I'm trying to not beat myself up about it, just change tack. In fact, it's been kind of a blessing -- if I look at one more sweet thing, I may actually be ill. So like I said, I'm trying to not beat myself up about it -- I just look at it as immersion therapy. And I feel an intense need to detox. 

Now, I don't mean one of those trendy Hollywood juice fasts or a weekend at Promises. I'm talking about a good, old fashioned, everyday normal-people detox -- eating healthy food, drinking water and -- gasp! -- exercise.  I know, it's shocking. The very notion!

Have you ever indulged, be it in one sitting or over a few days, to the point that you body is actually begging you for something green and leafy?  Yeah, I'm there.  Mama wants a salad.  Only bigger, with lots of stuff in it. (Thank you, Elaine Benes.)

Pretty much all my salads that I make are The Big Salad -- as long as it's in a big bowl (like big, like popcorn bowl sized), it counts. Any variety I choose to make -- savory, sweet, southwest, caesar -- it's always in a huge bowl and called The Big Salad.  You can go pretty much crazy with the amount of veggies you want (and most fruits), but make sure to measure out your proteins (if you use beans or chicken or tuna or whatever) and your fats (like cheese and most importantly -- the evil dressing!).

This is my favorite Big Salad, and while I do try to change it up since eating salad can get boring -- this is my go-to when I want a Big Salad.

• 1/2 bag of prewashed, pre-cut romaine hearts (I always rinse it again, just in case) (0 Points)
• 1/2 bag baby spinach (rinsed and dried) (0 Points)
• 1/2 Gala apple (or your favorite kind), cubed (0.5 Point)
• 3 oz of grilled chicken, cubed or strips (2.5 Points)
• 1 tbsp of reduced fat feta (I like Athenos), crumbled (0.5)
• 1 slice of red/purple onion, cut about 1/4 inch thick, ringed and then cut in half (0 Points)
• 1 tbsp raw slivered almonds (1 Point)
• 1 tbsp craisins (0.5 Point)
• 2 tbsp Newman's Own Lighten Up Raspberry & Walnut Dressing (2 Points)
• Cracked black pepper

Throw it all in a big bowl, drizzle with dressing (you may need less), then toss thoroughly.  Add cracked pepper (liberally, if you like it -- I do!) and then toss again.  Insert fork.

7 Points for a big salad. Big. Huge. And you could modify it by cutting back on the dressing (I often only need 1 tbsp) or removing a sugary item like Craisins (I often omit them if I don't have them in the pantry).  I'd keep the almonds and the chicken, as the protein in both helps keep me satisfied.

What are your favorite Big Salad combinations?  Any recommendations?

Recipe Makeover: Ina Garten’s Mustard Chicken Salad

Want to hear something perverted? I watch the Food Network while on the treadmill.  It's like allowing a drug addict to watch the movie Blow on repeat.  Anyway, while I was huffing and puffing up mile 3, I was watching Ina Garten work up a chicken salad that looked gorgeous.  Generally, when you think of chicken salad you think of it as a light meal when in reality it can be loaded with fat laden mayo and dressing - especially store bought.  Ina's recipe was made in such a way that with a few simple tweaks it is actually a healthy and calorie friendly meal.  Her original recipe is here and I have to say the photo that accompanies it makes it look awful but I assure you it's quite colorful and attractive with the blanched broccoli and fresh tomatoes.  I changed up the cooking technique and the ingredients a bit to make it low calorie (or POINTS® friendly for those doing WeightWatchers®).

Macaroni Salad Revisited

One of the things I adore about summer, and I am sure you have heard me say this before, is macaroni salad.  My mother makes this really easy macaroni tuna salad that I could eat a vat of in one sitting.  I kid you not.  However, I try not to make a habit of doing that.  I found this macaroni salad recipe (for those of you following low carb .. sorry!) that has been peared down to minimal points and still looks amazing.  I can’t wait to try it.

Ingredients:
4 1/2 cup cooked macaroni, kept warm
3/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
3 Tbsp sweet pickle relish
1 medium sweet red pepper(s), diced
1 medium green pepper(s), diced
1 medium carrot(s), diced
1/4 cup red onion(s), minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Instructions
1. While macaroni is still warm, place in a large bowl. Add mayonnaise, sour cream and relish and toss to coat. Add peppers, carrot and onion; toss to combine. Season to taste with salt and pepper.

2. Serve warm or chilled. Yields about 1/2 cup per serving.

WW: 2 POINTS
Servings | 12
Preparation Time | 25 min
Credit: Weight Watchers Online

Apple Feta Salad

Time and time again I have found myself in a rush and scavenging around the fridge for something to eat for lunch.  The fact that I am not a phenominal cook, I like things that I can throw together quick.  I don’t think this is an original idea, in fact I have had similar salads out at restaurants before.  But I made a lower fat version and have been eating it twice a week for a while since its so easy to make.  Here is the recipe if you can call it that. 

Apple Feta Salad

In a bowl I toss:

• 2 cups of mixed greens.  (any lettuce would work here but I am aiming for darker colored veggies for the nutrition factor)
• 1/2 a sliced apple (I use Gala’s but any will do)
• 1/4 cup of low fat feta cheese crumbled
• 2 Tbsp of Fat Free Italian Dressing

Next step… eat it. That’s it.  It’s delicious with the sweetness of the apples and the salty nature of the cheese.  It’s low in WW Points...my estimate is 3 Points for the whole salad.

Shrimp and White Bean Salad Over Watercress

I found this recipe in this months Cooking Light Magazine.  It sounded deliciously fresh to me, but the recipe called for 1/4 cup of avocado oil and I thought there might be way to reduce the calories a little.  I mean, it’s a salad, you can basically do what you want with it.  So I gave it a try and it turned out wonderful and lemony.  It’s best served chilled and if you are so inclined, with a glass of good white wine.  I made it for dinner but this would be great for a lunch or as a party dish. 

Ingredients

• 2 1/2 pounds large shrimp, peeled and de veined
• 3/4 Tsp salt, divided
• 1/2 Tsp freshly ground black pepper, divided
• Cooking spray
• 2 15oz. cans cannellini beans, rinsed and drained
• 1/4 cup fresh squeezed lemon juice (my modification)
• 2 Tbsps olive oil (my modification)
• 6 cups trimmed fresh watercress (about 3 bunches)
• 3 Tbsp chopped fresh chives

Instructions:

• Recipe says Prepare Grill (I used a grill pan on medium head sprayed with fat free cooking spray.  I supposed a George Foreman Grill would work too)
• Thread shrimp onto skewers, sprinkle with 1/4 teaspoon of salt and 1/4 teaspoon of pepper.  Place skewers on grill and coat with cooking spray; grill 3 minutes on each side or until done and remove from skewers and place with your beans into a large bowl.
• Combine lemon juice, olive oil salt and pepper with a whisk in a separate bowl and drizzle over shrimp and beans.
•  Arrange watercress and lump a cup of shrimp salad on top.  The recipe doesn’t say this but I refrigerated the salad mixture for about a half hour before adding it to my watercress.  It would be great warm or chilled.

The original recipe says a serving size is about 3/4 cup, but since we replaced the avocado oil I’d push it up to a cup, which feels like a lot after you eat it.

Recipe nutritional information says its 190 Calories, 6.4 grams of fat, 2.5 grams of fiber, 22 grams of protein, and 9.9 grams of carbs.  (4 WW POINTS)

With my modifications I would estimate it at 3 WW POINTS per 1 cup serving.

Credit: Cooking Light Magazine April 2004 Issue, Page 118.

Tuscan Pumpkin and White Bean Soup

This is a great low calorie/low fat/low Points soup that is easy and quick to make.  I tested it out the other night and I loved it. My husband asked for seconds and he is the type of person who will tell me “This taste’s like ass.” if he doesn’t like it, instead of humoring me.  He was making Mmmm sounds when he ate too.  So was I. Delicious! It has a great combination of flavors and warmed me up on a cold night.  The only thing was the color / texture looks a little like baby food .. but as soon as you taste it, you forget all about that.

Ingredients

• Fat Free Olive Oil Cooking Spray
• 1 medium onion, coarsely chopped
• 15 oz canned pumpkin
• 3 1/2 cup fat-free chicken broth (or vegetable broth)
• 15 1/2 oz canned white beans, rinsed and drained (I used Goya)
• 1/4 tsp ground oregano
• 1/8 tsp salt, or to taste (I added a little more)
• 1/8 tsp black pepper, or to taste (here too)
• Grated Parmesan cheese (I used reduced fat to lower the calories even more)

Instructions

Coat a large soup pot with cooking spray and set over medium-low heat.  Add onion, cover and cook until tender, stirring occaisionally, about 6 minutes.

Stir in pumpkin, broth, beans and oregano; simmer 8-10 minutes

In food processor or blender (I used my little Braun handheld blender which is way less mess than dragging out the food processor) remove soup from heat, puree soup in batches or all at once in the pot with the handheld.  Reheat and season to taste with salt and pepper.  (I also threw in a little bit (1 tbsp) of parmesan cheese here)

Ladel into soup bowls and top with grated cheese and a sprinkle of black pepper.

I served this with whole wheat garlic toast and a glass of red wine. 

WW: 2 POINTS per 1 cup serving
Preparation Time: 12 Minutes
Cooking Time: 18 Minutes

Credit: Recipe taken from Weight Watchers Online. Cooked and tested by me.

Soup is Good Food: Pasta e Fagioli

I love soup. I’m just a big whore for soup, especially in the fall and winter.  There are few things as comforting as curling up by a fire with a good movie or a book and yummy bowl of hearty soup.

The crap part of it, is that a lot of soups are way high in fat.  Especially canned soups; not to mention full of sodium.  Plus, many people think that cans of soup are one serving, when in fact, they are usually two to two and a half. Yikes!

My favorite soup recipe originally came from Cooking Light, but I modified the hell out of it and made it my bitch. I now have a torrid affair with this soup at least a few times a season.

Pasta e Fagioli

• 2 tablespoon olive oil
• 4 ounces extra-lean hot turkey Italian sausage
• 1 1/2 tablespoons bottled minced garlic
• 1/2 cup diced purple onion
• 1/2 cup diced celery
• 1/2 cup diced carrot
• 1 can Bold Italian Ro-Tel Diced Tomatoes
• 1 cup water
• 3/4 cup white wine (or red, if that’s all you’ve got)
• 1 (16-ounce) can fat-free, sodium-free chicken broth
• 1 (8-ounce) can no-salt-added tomato sauce
• 1 cup uncooked small seashell pasta (about 4 ounces)
• 3/4 cup grated reduced fat romano or parmesan cheese, divided
• 1 1/2 teaspoons dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black or white pepper
• 1 can white kidney beans (cannellini beans) (15 oz.)
• 1 cup zucchini and/or yellow squash (chunked)
• 1 can dark red kidney beans (15 oz.)
• 1/2 chopped or torn fresh cilantro

Heat the oil in a large saucepan over medium-high heat. Add the holy trinity (carrots, onion and celery) and garlic; sauté 2 minutes or until lightly browned.  Add sausage, removed from casing, brown until crumbled.

Add water, broth, Ro-Tel, wine and tomato sauce; bring to a boil. Stir in pasta, half of the cheese, oregano, salt, pepper, squash, cilantro and beans; bring to a boil. Cover, reduce heat, and simmer for 8 minutes or until pasta is done. Do NOT overcook pasta. It’ll get huge and take over your whole soup. Let stand 5 minutes; sprinkle with remaining cheese. Garnish each serving red pepper, if desired.

Yield: 6-8 servings, depending on how big of a bowl you’ve got. (which, coincidentally, makes it 6-8 POINTS a serving, depending again on the bowl size. Big bowl, I’d go 7-8 Points.)

This may seem high in points for a soup, but keep in mind, it’s a pretty hearty soup. I’m stuffed when I eat this and the flavor is incredible. You could add more veggies if you want or eliminate the meat (though, a lot of the flavor comes from that). You can monkey with it a lot to customize, but this is the best version I’ve made.  It’s also really easy to make.

Serve with a small salad with fat-free italian for a really filling meal.  Oh, and p.s. it’s awesome the next day. It just gets better with time and you can eat on this for a week (if you’re single).