Black Bean Soup

from Weight Watchers - 20 Minute Recipes - Fall 2008

Yield - 4 servings

Cooking Spray

1/2 Cup chopped Onion

1 tsp bottled minced Garlic

2 (15 oz) cans Black beans, rinsed and drained

1 (8 3/4 oz) can whole-kernel corn, drained

1/2 Cup Salsa

1 (14 oz) can fat-free, less sodium Beef Broth

1/2 tsp ground Cumin

1/4 tsp ground Red Pepper

2 Tbs Lime Juice

1/4 Cup preshredded, reduced fat, 4-Cheese Mexican Blend Cheese

chopped Fresh Cilantro (optional)

reduced-fat Sour cream (optional)

~ Spray large skillet with cooking spray and heat. Add onion, cook 1 minute. Add garlic and cook 3 minutes or until tender.

~ Mash 1 can of black beans; add to onion and garlic. Add remaining can of beans, corn and next 4 ingredients; bring to a boil. Reduce heat and simmer uncovered until thoroughly heated. Stir in lime juice. ladle soup into bowls; sprinkle with cheese and cilantro. Top with sour cream.

No-Cream Creamy Chickpea Soup

Slow Cooker Beef Barley Soup

http://allrecipes.com/Recipe/Slow-Cooker-Beef-Barley-Soup/Detail.aspx

Vegetable Fish Chowder

Serves 4 to 6

1 Tbsp Butter

1 Onion, chopped

1 Carrot, chopped

2 Potatoes, peeled and cubed

2 Cloves Garlic, minced

Salt and Pepper to taste

3 Tbsp Flour

4 Cups Chicken Stock

1 Cup Milk

1 Cup Frozen Corn

1 Pkg (400 g) Frozen Fish Fillets, thawed and cubed

2 Tbsp Fresh Parsley

~ In large saucepan, melt Butter; fry Onion, Carrot, Potatoes, Garlic, Salt and Pepper stirring occasionally until Onion is softened (about 5 minutes) Sprinkle with Flour, cook, stirring for about 1 minute.

~ Add Chicken Stock and bring to a boil. reduce heat, cover and simmer until Potatoes are tender (about 10 minutes) Add Milk, Corn and Fish; heat until steaming and Fish flakes easily (about 5 minutes) Add Parsley

Summer Corn Chowder with Bacon and Potatoes

Serves 6 as first course - 4 as Main

5 ears fresh Corn

about 20 medium Scallions

3 Slices Bacon cut into 1/2" pieces

1 Tbs Butter

1 fresh Jalapeno, cored, seeded, and finely diced 

Salt and Pepper to taste

3 1/2 Cups Chicken Broth

1 large Potato, peeled and diced

1 1/2 tsp fresh Thyme (I used dried)

2 Tbs Heavy Cream

~ Cut kernels off the Corn Ears. Reserve 2 Cobs, discard rest. Trim and thinly slice the Scallions (seperate the dark green from the light geen and white parts) 

~ Cook the Bacon and remove from pan, reserve about 1 Tbs of Bacon Fat in pan. Return pan to heat and add Butter, once melted, add the white/light green Scallions, Jalapeno, and Salt and Pepper. Cook while stirring until the Scallions are tender (about 3 minutes) 

~ Add Broth, Corn, Corn Cobs, Potatoes and Thyme and bring to a boil. Reduce heat and cover, cooking until the Potatoes are tender (about 15 minutes). Discard the Corn Cobs, transfer about 1 Cup of broth and Veggies to blender and puree. Return pureed mixture to pot along with the Heavy Cream and 1/2 the dark green Scallions. Simmer for a couple minutes to blend flavors, season with Salt and Pepper to taste.

~ Serve sprinkled with remaining Scallions, Bacon.