Soup

1. Broccoli and cheese soup

Ingredients:

Cooking spray

1 cup chopped onion

2 garlic cloves, minced

3 cups fat-free, less-sodium chicken broth

1 (16-ounce) package broccoli florets

2 1/2 cups 2% reduced-fat milk

1/3 cup all-purpose flour

1/4 teaspoon black pepper

8 ounces light processed cheese, cubed

Directions:

1. Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
2. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
3. Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

2. Roasted butternut squash and shallot soup

Ingredients:

4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)

1 tablespoon olive oil

1/4 teaspoon salt

4 large shallots, peeled and halved

1 (1/2-inch) piece peeled fresh ginger, thinly sliced

2 1/2 cups fat-free, less-sodium chicken broth

2 tablespoons (1-inch) slices fresh chives

Cracked black pepper (optional)

Directions:

1. Preheat oven to 375°.

2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.

3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

3. White bean and turkey chili soup

Ingredients:

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

Directions:

1. 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.
2. 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.

4. New England clam chowder

Ingredients:

4 (6 1/2-ounce) cans chopped clams, undrained

2 (8-ounce) bottles clam juice

4 bacon slices

1 cup chopped onion

1 cup chopped celery

1 garlic clove, minced

3 cups cubed red potato

1 1/2 teaspoons chopped fresh thyme

1/4 teaspoon black pepper

3 parsley sprigs

1 bay leaf

2 cups 2% reduced-fat milk

1/4 cup all-purpose flour

1/2 cup half-and-half

Thyme sprigs

Directions:

• Drain clams through a colander into a bowl, reserving liquid and clams. Combine clam liquid and clam juice.
• Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon; set aside. Add onion, celery, and garlic to pan; sauté 8 minutes or until tender. Add clam juice mixture, potato, and next 4 ingredients (through bay leaf); bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender.
• Combine milk and flour, stirring with a whisk until smooth; add to pan. Stir in clams and half-and-half. Cook 5 minutes. Discard bay leaf. Serve with bacon. Garnish with thyme sprigs, if desired.

5. Tortilla meatball soup

Ingredients:

2 jalapeño peppers

1 red bell pepper

2 ears corn on the cob

4 (6-inch) corn tortillas, cut into 1/2-inch-thick strips

Cooking spray

3/4 teaspoon kosher salt, divided

6 garlic cloves, minced and divided

1/3 cup panko (Japanese breadcrumbs)

1 pound ground sirloin

1 large egg, lightly beaten

1 chipotle chile, canned in adobo sauce, minced

1 tablespoon olive oil

2 cups chopped onion

2 cups (3/4-inch) cubed red potatoes

1 cup (1/2-inch-thick) slices carrot

3 cups fat-free, lower-sodium chicken broth

2 cups water

1/2 cup (2 ounces) shredded Monterey Jack cheese

1/4 cup (1 ounce) shredded extra-sharp cheddar cheese

1/2 cup chopped fresh cilantro

Directions:

1. Preheat broiler.

2. Cut jalapeños and bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Arrange corn on baking sheet with peppers. Broil 4 to 6 minutes or until blackened, turning corn once. Place peppers in a paper bag; fold to seal. Let stand 15 minutes; peel. Mince jalapeños, and coarsely chop bell pepper. Cut corn kernels from cobs. Set aside.

3. Place tortilla strips in a single layer on a baking sheet; lightly coat with cooking spray. Broil for 3 minutes or until golden brown, turning after 2 minutes. Set aside.

4. Combine 1/4 teaspoon salt, 1 garlic clove, panko, and the next 3 ingredients (through chipotle chile) in a large bowl, and gently mix until just combined. With moist hands, shape the meat mixture into 24 meatballs (about 2 tablespoons each).

5. Place a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add meatballs to pan; sauté for 8 minutes, turning to brown on all sides. Remove from pan. Add onion, potatoes, and carrot to pan; sauté 5 minutes, stirring occasionally. Add remaining 5 garlic cloves; cook 1 minute, stirring constantly. Add peppers, broth, and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes or until vegetables are almost tender, stirring occasionally. Return meatballs to pan. Add remaining 1/2 teaspoon salt and corn; return to a simmer. Cook 10 minutes or until meatballs are done. Ladle 1 1/2 cups soup into each of 6 bowls; top each serving with 4 teaspoons Monterey Jack cheese, 2 teaspoons cheddar cheese, and 4 teaspoons cilantro. Top evenly with tortilla strips.

6. French Onion soup

Ingredients:

2 teaspoons olive oil

4 cups thinly vertically sliced Walla Walla or other sweet onion

4 cups thinly vertically sliced red onion

1/2 teaspoon sugar

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

1/4 cup dry white wine

8 cups less-sodium beef broth

1/4 teaspoon chopped fresh thyme

8 (1-ounce) slices French bread, cut into 1-inch cubes

8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese

Directions:

• Heat olive oil in a Dutch oven over medium-high heat. Add onions to pan; sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon salt. Reduce heat to medium; cook 20 minutes, stirring frequently. Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown. Stir in wine, and cook for 1 minute. Add broth and thyme; bring to a boil. Cover, reduce heat, and simmer 2 hours.
• Preheat broiler.
• Place bread in a single layer on a baking sheet; broil 2 minutes or until toasted, turning after 1 minute.
• Place 8 ovenproof bowls on a jelly-roll pan. Ladle 1 cup soup into each bowl. Divide bread evenly among bowls; top each serving with 1 cheese slice. Broil 3 minutes or until cheese begins to brown.

7. Loaded potato soup

Ingredients:

4 (6-ounce) red potatoes

2 teaspoons olive oil

1/2 cup prechopped onion

1 1/4 cups fat-free, lower-sodium chicken broth

3 tablespoons all-purpose flour

2 cups 1% low-fat milk, divided

1/4 cup reduced-fat sour cream

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

3 bacon slices, halved

1.5 ounces cheddar cheese, shredded (about 1/3 cup)

4 teaspoons thinly sliced green onions

Directions:

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.