tomato salsa soup

*5 fresh tomatoes
*sodium free chicken buillion-i get the packette kinds so 6 packettes or 6 cubes
*lea and perrins worcestershire sauce- 3 tsp
*california frozen veggies- 2 16 ounce packages
*garlic- 1 clove- but i just dump in some garlic powder
*1 onion-chopped
*oregano- 1 tbsp
*sandwhich toppers hot chopped peppers- 1 tbsp
*salsa- 1 cup


*boil 6 cups of water to make chicken broth
*add water to huge pain with the 6 pacakettes of sodium free chicken buillion, worcestershire sauce, hot peppers and spices( garlic, oregano, and salsa
* chopp up the tomaotes and onion- u can chop them up as big or as small as u like its all up to u.
*add the tomatoes and onions to the water, then add the 2 bags of forzen veggies
*u dont have to cook the veggies first them will cook while the soup is cooking
*put on high heat and wait fo rit to turn to a boil once the water is boiling turn the heat down til its on a simmer and cook for 10-15 minutes makes sure u keep stirring it though for it doesnt stick or nething
*take off teh heat and let it sit for another 10-15 minutes

the recipe makes 12 1 cup servings. 1 cup = 57 calories
what i do is i put 6 cups in the fridge and i freeze the other 6 cups for i can have it later.

Carrot and Red Pepper blended soup

*3 carrots, peeled and chopped
*2 celery stalks, chopped
*1/3 of an onion,chopped
*1 red bell pepper, chopped no seeds
*can tomato soup
*2 sodium free chicken buillion packettes
*6 cups water

*put 6 cups of water, 2 packettes of the sodium free chicken buillion, and tomato soup in a pot
* cut up the carrots, celery, and onion- as small or as big as u like.
*stir to blend it all together
*put on medium to medium high heat until carrots are tender- keep stirring it. im not sure hot long it took to get the carrots tender im sure its different for everyone.
*after carrots are tender take off heat adn let it cool. i let it cool for an hour.
*after cool put into blender and blend it all together

makes 7 1 cup servings 1 cup = 53 calories

te recipe said to use beef buillion but i hate beef nething so i used chicken im sure u could use vegetable as well or just leave it out all together.

Vegan Fruit and Nut cookies

*3/4 cup dry oatmeal(used quaker oats)-225 cals
*1/4 cup dried cranberries(can use different dried fruit if u want)-98 cals
*1 cup mashed banana(turned out to b 2 bananas mashed up)- 200 cals
*1 tbsp soy milk(used unsweetened soy almond milk 35 cals a cup)- 2 cals
*1 tbsp Sugar free preserve(used polaner sugar free seedless raspberry)- 10 cals
*1/4 tsp salt- 0 cals
* 1/4 cup chopped nuts(used shelled walnuts)- 200 cals

*pre heat oven to 375 degrees
*mix all the ingredients together in a bowl
*spoon onto cookie sheet
*bake 10-12 minutes

*total cals for batch- 735 cals
*one batch of mix makes 24 cookies- 30.625 cals per cookie

Almost Vegan Chicken and Veggie Soup

*6 cups water
*1.5 cups hunts diced no salt added diced tomatos basil garlic and oregano( the can acutally had those in it)
*1.5 cups del monte no salt added cut green beans canned and drained
*1.5 cups del monte mixed veggies no salt added canned and drained
*4 cubes or packets of herbox sodium free chicken buillion
*packages of Quorn meatless soy free naked chick n cutlets(comes frozen 4 pack

cals on each ingredient
* water-0
* hunts diced tomatos-87.5
*del monte green beans-50
*del monte mixed veggies- 100
*4 packettes buillion-40
*Quorn meatless chicken- 320
total cals in recipe 597.5


*boil chickeni n 6 cups of boiling water til done
*take chicken out and cut into bite size pieces
*put back into water
*open and drain green beasn and mixed veggies measure and all to chicken and water
*open canned tomatoes dont drain measure add to pot
*then add 4 packettes of buillion
*cook til done(soprry dont know exact time ijust let it cook and stir it occasionally til it felt hot enough
*the recipe says 12 servings i dint acutally measure it but it took up 2 big containers that i use fo rmy other 12 serving recipe

so i figured a serving is one cup cause thats how soup normally is so 12 servings at 1 cup each = 50 cals per serving well exaclty 49.791667

Vegan Mac and Cheese

*1 cup unsweetned soy almond milk-35
*4 oz veggie shreds mozzarella flavor-140
*1/2 lb tinkyada brown rice pasta penne-840
*5/8 tsp sal-0

Total cals-1015


Cook and drain pasta according to to the instructions on box. Preheat oven @ 450 F. Combine milk and salt in a small sauce pan and heat at medium. Bring to a boil, make sure you watch it because it reacts just like regular milk!! Once it is boiling, put heat on low and stir in cheese until melted.
Place pasta in a casserole dish and pour the cheese over and stir till all the noodles are covered. Place in oven for 10-12 minutes.

makes 4 servings- 253 cals per serving

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