The leaves are starting to change colors and the weather is becoming cooler, meaning fall is just around the corner! The changing of the seasons often comes with a change in diet – fresh fruit was great in the summer, but colder weather is meant for hearty, comfort food. If you’re looking for a tasty meal, curl up with a big bowl of one of these heart healthy soups.
1 and a 1/2 pounds boneless, skinless chicken breasts
1 cup quinoa
1 (-4 cups) small butternut squash
1 can kidney beans
1 can corn
1 can petite diced tomatoes
2 teaspoons minced garlic
1 packet fajita seasoning mix
5 cups chicken broth
Salt and pepper to taste
Optional: fresh parsley, sour cream, cheddar cheese
- Remove the fat from the chicken.
- Rinse the quinoa in a fine mesh sieve to remove the bitter saponin coating.
- Peel, seed and chop the butternut squash into small bite-sized pieces (or buy pre-chopped butternut squash for an even faster prep).
- Rinse and drain the kidney beans and corn.
- Lightly grease your slow cooker with nonstick spray. Add in the chicken, quinoa, chopped squash, kidney beans, corn, undrained tomatoes, garlic and fajita seasoning packet.
- Pour in the chicken broth and give everything a good stir.
- Cover and cook on high for 3–4 hours or until the quinoa is cooked through and the squash is very tender.
- Optional: can remove some of the squash and mash it with a potato masher then put it back in the soup.
- Add salt and pepper to taste and any other seasonings you desire. Garnish with fresh parsley.
- If desired, stir in some sour cream (we use reduced fat or fat free) and some freshly grated cheddar cheese.
NOTE: slow cookers are known for cooking at different speeds. If yours tends to cook faster, your chicken and squash could be down earlier than 3 hours, and alternatively, everything may take longer to cook in a cooler slow cooker. The longer this cooks, the more liquid the quinoa absorbs.
1 tablespoon extra-virgin olive oil (or a generous amount of cooking spray)
1 medium onion, finely chopped
3 cloves garlic, minced
1 can pumpkin puree (NOT pumpkin filling)
1 can black beans, rinsed and drained
1 can corn kernels, drained
1 can diced tomatoes, undrained
1 jar of chicken broth
3 cups cooked chicken breast, shredded
2 teaspoons ground cumin
1–2 teaspoons chili powder
1 teaspoon sea salt
1/2 teaspoons ground black pepper
1/4 teaspoon garlic salt
1/2 cup nonfat plain Greek yogurt
Optional: fresh cilantro, avocado slices, shredded cheddar cheese and tortilla chips/strips
- Heat olive oil in a large Dutch oven or pot over medium to high heat.
- Add onion to heated pot, stirring and cooking for about 3 minutes, until soft. Stir in garlic and cook for about 30 seconds.
- Add pumpkin, black beans, corn, tomatoes and chicken broth. Give everything a good stir and then add in your seasoning and chicken. Stir to combine. Bring to a boil, reduce heat and simmer about 10 minutes. Taste and season accordingly with additional seasonings as needed.
- Just before serving, stir in Greek yogurt.
Optional: Serve garnished with fresh cilantro, avocado, cheese and tortilla chips.
1 lb. ground, skinless turkey breast, broken up
3 large carrots (peeled and sliced)
3 medium zucchini (sliced)
1 small onion (chopped)
1 can “no salt added” tomato sauce
1 can “no salt added” cannellini beans (rinsed and drained)
2 medium garlic cloves (minced)
1 tablespoon dried Italian seasoning (crumbled)
1/2 teaspoon salt
1/2 teaspoon pepper
4 cups fat-free, low-sodium chicken broth
To save for later:
In a large bowl, stir together all the ingredients except the broth. Transfer the soup to a 1-gallon resealable plastic freezer bag. Place the bag flat in the freezer and freeze.
Thaw the bag overnight in the refrigerator. Pour the contents of the bad into a slow cooker. Pour in the broth, stirring to combine. Cook, covered, on low for 8 hours, or until the turkey is no longer pink.
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