These 2 Soups Won't Just Warm You Up, They'll Slim You Down
When it's chilly, I count on these two recipes (and my toastiest sweater and boots!). They warm me up and they're extra-filling, since you can load them with healthy stuff like veggies, beans, and lean meats. These easy slow-cooker recipes feature special secret ingredients: The soup is really creamy thanks to instant mashed potato flakes, and there's puréed kale in the chili for bonus nutrition.
Southwest Bean & Corn Soup
Active: 10 minutes Total: 3 hours and 10 minutes to 8 hours and 10 minutes (depending on heat setting)
Ingredients31/2 cups low-sodium vegetable broth1 15-oz can black beans, drained and rinsed1 14.75-oz can cream-style corn1 14.5-oz can diced tomatoes with green chiles (not drained)1 cup frozen sweet corn kernels1cup chopped onion1 cup chopped red bell pepper1/2 cup fat-free milk1 tsp chopped garlic1/2 tsp ground cumin1/2 tsp chili powder1/4 tsp black pepper1/4 cup instant mashed potato flakes1/4 cup light sour cream1/4 cup chopped fresh cilantro
Directions:1. In a slow cooker, mix together all of the ingredients except the potato flakes, sour cream, and cilantro. Cover and cook for 3 to 4 hours on high or 7 to 8 hours on low.
2. Add the potato flakes and sour cream and stir until texture is uniform. Serve the chili sprinkled with cilantro.
Makes 6 servings. Per (11/3-cup) serving: 196 calories, 2 g fat (0.5 g sat fat), 694 mg sodium, 38.5 g carb, 6.5 g fiber, 12 g sugar, 7 g protein.
Pork Tenderloin Green Chili
Active: 20 minutes Total: 3 hours and 20 minutes to 8 hours and 20 minutes (depending on heat setting)
Ingredients2 cups chopped kale2 15.5-oz cans cannellini beans, drained and rinsed2 cups reduced-sodium chicken broth1 cup salsa verde (tomatillo salsa)1 4-oz can diced green chiles (not drained)2cups chopped onion1 cup chopped green bell pepper1 Tbsp chopped garlic1 Tbsp chili powder1 tsp ground cumin1/2 tsp dried oregano1 dried bay leaf12 oz lean boneless pork tenderloin, trimmed of excess fat1/2 cup chopped fresh cilantro
Directions: 1. In a blender, combine the kale, half of the beans, and 1 cup broth until smooth. Transfer to a slow cooker, add all of the remaining ingredients except the pork and cilantro, and stir well. Add the pork, then stir to coat.
2. Cover and cook for 3 to 4 hours on high or 7 to 8 hours on low, until the pork is cooked through.
3. Remove the bay leaf and discard. Transfer the pork to a large bowl and shred with two forks; return to the slow cooker and mix well. Serve the chili sprinkled with cilantro.
Makes 6 servings. Per (11/3-cup) serving: 253 cal, 2 g fat (0.5 g sat fat), 817 mg sodium, 35 g carb, 9 g fiber, 6 g sugar, 22 g protein.
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