Taco Soup

1 large onion, diced
1 (14 1/2 ounce) can diced tomatoes
1 (14 1/2 ounce) can diced tomatoes & green chiles
1 (11 ounce) canned corn with red and green peppers
1 (15 1/2 ounce) can low-fat or fat-free canned refried black beans
2 cans water (3 1/2 cups)
1 package taco seasoning mix
1 package ranch salad dressing mix (dry)

Saut? onion with vegetable oil cooking spray. When softened, combine all other ingredients and cook until heated through.

Makes 9-10 cups. Serving size is 1 cup. 2 WW points per serving.

Navajo Beef and Chile Stew

3/4 pound lean beef stew meat, cut into 3/4-inch cubes
1 large onion
2 large cloves garlic, minced
1 (14.5 ounce) can ready-cut tomatoes with juice
1 (7 ounce) can diced green chiles, drained
1 (8.5 ounce) can whole kernel corn, undrained
1 1/2 teaspoons dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground red pepper
2 tablespoons yellow cornmeal

Combine all ingredients, except cornmeal, in a 3 1/2-quart crockpot, mixing well. Cover and cook on LOW for 7 to 8 hours or until meat is tender.

Turn control to HIGH. Stir in cornmeal. Cover and cook on high 20 to 25 minutes.

Serves 4 – 5 WW points per serving

Free Soup

1 (46 ounce) can V-8 juice (Hot and Spicy or regular)
23 ounces water
1 cup cabbage, shredded
1 (10 ounce) can diced tomatoes and chile peppers
1 cup celery, diced
1 onion, chopped
1 (14.5 ounce) can green beans
1 jar mushrooms (optional)
4 to 6 carrots, sliced
2 tablespoons parsley
2 packages beef bouillon
1 package ranch dressing mix

Mix all ingredients together. Cook until vegetables are tender. Serve.

Chicken Chili

12 ounces boned and skinned chicken breasts, diced
1 envelope chili seasoning
1 quart canned tomatoes
15 ounces canned corn, undrained
15 ounces canned kidney beans, drained
1 green bell pepper, chopped
1 onion, chopped
1/2 cup salsa

In sprayed, nonstick skillet, sear chicken. Add to crockpot with remaining ingredients. Cook on LOW for 6 to 8 hours.

8 (1 1/2 cup) servings – 2.5 WW points per servings

Chicken Burrito Soup

WW points: 3

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.

Servings: 4 (1 1/2 cup) servings

Per serving: 262 Cal, 2g Fat, 20g Pro, 41g Carb, 452mg Sod, 60mg Calc, 5g Fib

Healthy Exchanges: 2 Protein, 1 Bread, 1 Vegetable, 8 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1 1/2 Starch, 1 Vegetable