Plasma Jet Chili+

2-3 pounds beef cut in 1 inch cubes
2 15oz cans black beans with cumin and chili spices
1 large (26oz) can sliced jalapeno peppers
1 small (7oz) can chipotle peppers w/adobo sauce
1 26oz jar spicy/sweet barbecue sauce
1 large red onion

1) Chop onion. Drain jalapenos.

2) Combine all ingredients (use half the jar of barbecue sauce) in large crockpot.

3) Cook on low setting overnight. Serve.

Spicy Turkey Chili+

5 points – includes cheese

Yield:  8 servings (serving size: 1 cup chili, 1 tablespoon cheese, and 1 1/2 teaspoons chopped onion)

1 1/4 cups green bell pepper strips
1 cup sliced onion
1/2 cup (1/4-inch-thick) sliced carrot
1/2 cup (1/4-inch-thick) sliced zucchini
1 pound ground turkey – I used left over turkey
1/4 cup chili powder
1 1/2 teaspoons sugar
3/4 teaspoon dried oregano – I added garlic and cayenne
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup chopped onion

Heat a large Dutch oven over medium heat. Add first 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato sauce), and bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally. Sprinkle with cheese and chopped onion.

CALORIES 272 (26% from fat); FAT 8g (sat 2.9g,mono 2.6g,poly 1.8g); IRON 4.3mg; CHOLESTEROL 51mg; CALCIUM 136mg; CARBOHYDRATE 32.2g; SODIUM 398mg; PROTEIN 20.3g; FIBER 6.2g

Turkey Soup Provençal+

5 points

Yield:  4 servings (serving size: 1 1/4cups)

1 pound left over turkey
1/2 teaspoon dried herbes de Provence, crushed
1 (15-ounce) can cannellini beans or other white beans, drained
1 (14.5-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes with garlic and onion, undrained
4 cups chopped fresh spinach

Cut turkey into bite-size pieces.

Add turkey, herbes de Provence, beans, broth, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in spinach; simmer 5 minutes.

CALORIES 294 (12% from fat); FAT 3.8g (sat 1.5g,mono 0.8g,poly 0.4g); IRON 6.1mg; CHOLESTEROL 75mg; CALCIUM 206mg; CARBOHYDRATE 25.4g; SODIUM 890mg; PROTEIN 40g; FIBER 5.4g

White Turkey Chili

4 points – 1 cup

·    1  tablespoon  stick margarine or butter
·    1 1/2  cups  chopped onion
·    1/2  cup  chopped celery
·    1/2  cup  chopped red bell pepper
·    1  tablespoon  minced seeded jalapeño pepper
·    1  garlic clove, minced
·    3  cups  chopped cooked turkey (about 15 ounces)
·    2  (19-ounce) cans cannellini beans or other white beans, drained and divided
·    2  (16-ounce) cans fat-free, less-sodium chicken broth
·    1  (4.5-ounce) can chopped green chiles
·    1  cup  frozen whole-kernel corn
·    1 1/2  teaspoons  ground cumin
·    1  teaspoon  chili powder
·    1/2  teaspoon  salt
·    1/4  teaspoon  black pepper
·    1  cup  1% low-fat milk
·    1/2  cup  chopped fresh cilantro

Melt the margarine in a large Dutch oven over medium-high heat. Add onion and next 4 ingredients (onion through garlic), and sauté 5 minutes. Add turkey, 1 1/2 cups beans, broth, and next 6 ingredients (broth through black pepper), and bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Mash remaining beans. Add mashed beans and milk to the turkey mixture. Simmer, uncovered, 20 minutes or until mixture is thick, stirring frequently. Stir in chopped cilantro.

Yield: 11 cups

  • Calories: 217
  • Fat: 4.6g
  • Fiber: 3.5g

Black Bean and Sweet Potato Chili


Use yellow peppers and swap purple potatoes for the sweet potatoes; think of the jalapeno as Favre – just how much green do you want with your purple and gold?  And if you are purely vegetarian, obviously use the veg broth and not chicken — GO VIKES!

·    2  tablespoons  olive oil
·    1  large yellow onion, chopped
·    1  red bell pepper, cored, seeded, and chopped
·    1  green bell pepper, cored, seeded, and chopped
·    2  jalapeño peppers, diced and partially seeded – proportional to how spicy you want it!
·    2  medium sweet potatoes, diced
·    3  large garlic cloves, minced (about 2 tablespoons)
·    2  to 3 tablespoons chili powder
·    1  to 2 teaspoons sea salt
·    1  to 2 teaspoons ground cumin
·    1  teaspoon  freshly ground black pepper
·    1/4  to 1/2 teaspoon crushed red pepper
·    1  to 2 teaspoons dried basil – better yet use fresh – about 1 Tbsp
·    1/4  to 1/2 teaspoon dried marjoram – better yet use fresh – about 1 tsp
·    1  bay leaf
·    1  (14.5-ounce) can diced tomatoes
·    1 32 oz box vegetable or chicken broth
·    2  (15-ounce) cans black beans, I like Kuner’s SW style with cumin and chili spices
·    Juice of 1 lime (about 2 tablespoons)
·    Garnishes: chopped fresh cilantro, green onion slices

Heat oil in a heavy large saucepan or Dutch oven over medium-high heat; add onion. Reduce heat to medium, and cook, stirring occasionally, about 10 to 15 minutes or until tender. Add bell peppers, jalapeño, and sweet potato; cook, stirring occasionally, 5 minutes. Stir in garlic, and cook about 1 minute. Add chili powder and next 7 ingredients; stir and cook 1 minute. Add tomatoes and broth. Simmer, uncovered, about 30 minutes. Stir in beans, and continue to cook 10 minutes. Remove bay leaf, and stir in lime juice. Garnish, if desired.

Yield: Makes about 2 quarts

Broccoli Soup

2 points

6 c small broccoli florets
2 c chicken broth
¼ c chopped onion
2 c milk
2 Tbsp flour
1 Tbsp lemon juice
2 tsp butter
½ tsp salt
1/8 tsp black pepper
dash ground mace

Combine first 3 ingredients in a large saucepan; bring to a boil. Cover, reduce heat and simmer 10 minutes.  Place half of broccoli mixture in a blender, process until smooth.  Pour broccoli mixture into a bowl.  Repeat procedure with remaining broccoli mixture.  Return pureed mixture to pan.

Combine milk and flour, stirring with a whisk until well blended; add to broccoli mixture.  Cook over medium heat 3 minutes or until mixture begins to thicken, stirring frequently.  Add lemon juice, butter, salt, pepper and mace, stirring until butter melts.

Yield: 6 servings (1 cup)

  • Calories: 91
  • Fat: 3.1g
  • Fiber: 2.3g

Avocado Soup with Citrus Shrimp Relish

6 points

2 tablespoons chopped fresh cilantro
1 teaspoon grated lemon rind
1 teaspoon finely chopped red onion
1 teaspoon extravirgin olive oil
8 ounces peeled and deveined medium shrimp, steamed and coarsely chopped

2 cups fat-free, less-sodium chicken broth
1 3/4 cups chopped avocado (about 2)
1 cup water
1 cup rinsed and drained canned navy beans
1/2 cup fat-free plain yogurt
1 1/2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon hot pepper sauce (such as Tabasco)
1 small jalapeño pepper, seeded and chopped
1/4 cup (1 ounce) crumbled queso fresco cheese

To prepare relish, combine first 5 ingredients in a small bowl, tossing gently.

To prepare soup, combine broth and next 9 ingredients (through jalapeño) in a blender; puree until smooth, scraping sides. Ladle 1 1/4 cups avocado mixture into each of 4 bowls; top each serving with 1/4 cup shrimp mixture and 1 tablespoon cheese.

Yield: 4 servings

  • Calories: 292 (41% from fat)
  • Fat: 13.2g
  • Fiber: 7.3g

Pumpkin Black Bean Soup+

3 points/Cup

Yield: 6 servings

·    1 1/2  cups  drained diced canned tomatoes (used SW spiced toms)
·    2  (15-ounce) cans black beans – cumin/chili spiced
·    1  teaspoon  olive oil
·    Cooking spray
·    1 1/2  cups  finely chopped onion
·    1  teaspoon  ground cumin
·    ¼-1/2 tsp nutmeg
·    ½ – 1 tsp curry
·    ¼-1/2 tsp cayenne
·    3  garlic cloves, minced
·    3  cups  fat-free, less-sodium chicken broth
·    2  tablespoons  sherry vinegar
·    1/2  teaspoon  freshly ground black pepper
·    1  (15-ounce) can pumpkin
·    2  tablespoons  dry sherry
·    fat free sour cream
·    1/2  cup  sliced green onions
·    Pumpkinseed kernels (optional)

Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about a tablespoon of sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.

  • Calories: 175
  • Fat: 3.1g
  • Fiber: 9.3g

Crab and Broccoli Chowder+

4 pts

7 servings (serving size: 1 1/2 cups)

·    1 1/2  cups  small broccoli florets (about 1 small head)
·    Cooking spray
·    1  cup  chopped onion
·    2  cups  cubed peeled red potato (about 3/4 pound)
·    1/2  cup  dry white wine
·    1  tablespoon  Worcestershire sauce
·    1/2  teaspoon  dried rubbed sage
·    1/4  teaspoon  salt
·    1/4  teaspoon  ground nutmeg
·    1/4  teaspoon  pepper
·    Dash of hot sauce
·    3  (10 1/2-ounce) cans low-salt chicken broth
·    5  tablespoons  all-purpose flour
·    2 1/2  cups  2% reduced-fat milk
·    1/2  cup  (2 ounces) shredded extra-sharp cheddar cheese
·    3/4  pound  lump crabmeat, drained and shell pieces removed
·    2  tablespoons  lemon juice
·    1  tablespoon  sherry

Steam broccoli, covered, 2 minutes or until tender.

Place a Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 4 minutes. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.

Place 3 cups potato mixture in a blender; process until smooth. Add puree back to potato mixture in pan; stir well.

Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated.

  • Calories: 208
  • Fat: 5.5g
  • Fiber: 2.3g

White Bean and Turkey Chili+

5 points

I like mine spicier, so will add a chopped jalapeno, cleaning out most, but not all of the seeds (the source of the heat)

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Yield: 8 servings (serving size: about 1 cup)

  • Calories: 286 (19% from fat)
  • Fat: 6g
  • Fiber: 5.5g