Soups and Chilis

BLACK BEAN CHILI-This is so yummy, and it has a spicy kick. I like it with crumbled lowfat Triscuits and a dollop of fat-free sour cream.
Olive oil or Pam to cook onion and garlic
1 medium onion, chopped
2 garlic cloves, minced
1 ½ tsp. ground cumin
¼ C. cilantro (I don’t like cilantro, so I never add it)
1 T. chipotle puree (get a can of chipotle chilies in adobo sauce and puree- I freeze tablespoon-
size portions for future use then I just drop it in frozen)
3 cans (14 oz.) black beans
1 can (14 oz.) tomatoes
½ C. water
1 T. rice vinegar
Salsa and sour cream (optional)
Over med-high heat, cook onion and garlic in oil or Pam for 6-8 minutes. Add beans, tomatoes (and juices), cumin and water; bring to boil. Then reduce heat and simmer for 15 minutes. Stir in cilantro, chipotle and vinegar. Top with sour cream and salsa if desired.
Makes about 11 cups
1 cup is 2 points (more if you use olive oil): about 140 calories, 5 grams of fiber and 0 fat


TACO SOUP- This recipe is very easy, it makes a lot, and it tastes great! It also has plenty of fiber. I like to have a smaller serving of soup and crumble some lowfat tortilla chips into it.
1 ¼ lb ground turkey (that’s the size of the pkg. from Costco, but you can use 1-2 lbs)
1 med onion, chopped
3 garlic cloves, minced
1 tsp. cumin
2 cans diced tomatoes
2 cans whole kernel corn
2 cans kidney beans
24 oz. tomato sauce
2 small cans sliced olives (drained)
2 packages taco seasoning- I like Lawry’s (You can make this spicier or mellower by choosing a spicy or mild taco mix)
Brown turkey, garlic, onion, and cumin. Add the rest of the ingredients. For all except the olives, just dump in contents of can- liquid and all. Simmer all ingredients for 10-15 minutes or until heated through.
You can add crumbled tortilla chips or lowfat cheese or nothing if you don’t want the points!
Makes about 18 cups
1 cup is 3 points: about 160 calories, way more than 4 grams fiber, and 3 grams of fat
1 ½ cups is 4 points: about 240 calories, way more than 4 grams fiber, and 4.5 grams of fat
2 cups is 6 points: about 320 calories, way more than 4 grams fiber, and 6 grams of fat

TURKEY CHILI- This is the easiest chili recipe ever! I'm bringing the few ingredients with me on vacation. You can sprinkle a little reduced-fat cheese and a few crumbled saltines or Triscuits.

1. 1 1/4 lb. of lean ground turkey
2. 1 packet of Lawry's chili seasoning
3. 1 can kidney beans
4. 1 can diced tomatoes

Brown turkey in a skillet, sprinkle Lawry's seasoning on turkey. Add 1/3 cup water, beans and tomatoes. Bring to a boil, reduce heat, and simmer for at least 10 minutes. Makes about 5, 1-cup servings.

1/5 of the pot (a little over 1 cup) is 250 calories, about 8 grams of fat, and 3 grams fiber. Each serving is 5 points.