Creamy Chicken Spinach Soup

Yield: 6 (1-1/3 cup) servings; 6 points per serving

1 (9 ounce) pkg refrigerated cheese tortellini (I use frozen)

1 (14 ½ ounce) can fat free chicken broth

2 (10 ¾ ounce) cans reduced fat cream of chicken soup

1 (10 ounce) pkg frozen chopped spinach, thawed

1 (9 ounce) pkg frozen cooked diced chicken breast (I cook my own-brown a few chicken tenders and then slice into bite size pieces)

2 cups fat free milk

½ t dried thyme

¼ t black pepper

Cook tortellini in a dutch oven according to package directions, using the can of chicken broth instead of water. (do not drain) Add soup and remaining ingredients, stirring well.

Bring to a boil, cover, reduce heat to medium and cook until heated through (just a few minutes).

Note: If it's too thick, just add chicken broth until you get the consistency you like.

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Crockpot Chicken & Sweet Potato Soup (Core)

3/4 lb skinless, boneless chicken breasts, cut into 1" cubes

3 small or 2 medium sweet potatoes, pared and cut into 1" cubes

1 large onion, chopped

1 can (29 oz) salsa-style diced tomatoes with chilis (undrained)

1 can (14.5 oz) fat-free chicken broth

1 tsp dried oregano leaves

1/2 tsp ground cumin

1.5 c frozen corn kernels (do not thaw)

In 4-quart slow cooker combine chicken, sweet potatoes, onion, tomatoes, broth, oregano, and cumin; cover and cook on Low for at least 6 hours.

Stir in corn; cook on High until chicken and vegetables are very tender, about 30 minutes.

Per serving: 270 calories; 1.5 g fat, 7 g fiber

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Creamy Chicken and Rice Soup (Core)

Yield: 2.5 quarts

olive oil

1 large onion chopped

1 large carrot chopped

couple of celery ribs chopped

8 c FF chicken broth

2 c cooked brown rice

1 c cooked wild rice

1/4 tsp salt

1/4 tsp pepper

1 c evaporated skim milk

2 large chicken breasts, chopped (boneless, skinless)

Cook rices per package instructions.

In a saucepan or soup pot, saute onion, celery and carrots in a bit of olive oil. Cook until vegetables are tender. Puree 1/4 of mixture to add thickness without using flour (add a bit of the broth to ease the process, if desired).

Mix puree and vegetables in a large stockpot, and slowly add broth. Stir in chicken breast. Cook until chicken is done, 10 minutes or so. Add rice, salt and pepper. Cook over medium heat until bubbling and thickened. Stir in evaporated skim milk. Cook for another 5 minutes.

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Chicken Burrito Soup

Yield: 4 (1-1/2 cup) servings; 3 points per serving

2 cups fat-free chicken broth (one 16 ounce can)

1 cup water

2 teaspoons taco seasoning

1/4 teaspoon dried minced garlic

1 teaspoon dried parsley flakes

1 cup frozen whole kernel corn

1/4 cup chopped red bell pepper

1/4 cup chopped green bell pepper

1/2 cup chopped onion

1 cup diced cooked chicken breast (5 ounces)

6 ounces red kidney beans, rinsed and drained (8 ounce can)

1 cup stewed tomatoes, coarsely chopped and undrained

1 1/2 ounces uncooked noodles (1 cup cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine.

Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally.

Freezes well.

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