Main Course Soups

Pork Posole

Serves 6

1 tablespoon grapeseed or canola oil

0.75 pounds pork tenderloin

1 medium onion

two garlic cloves

1 medium chipotle chile canned in adobo

2 cans chicken broth (reduced-sodium)

2 cans beans (black, red, etc.)

1 can chopped tomatoes in juice

chopped cilantro and lime wedges for garnish

In 1 tablespoon of oil (preferable grapeseed or canola) in a large saucepan or stockpot, brown a pork tenderloin (about 0.75~1 pound) that has been trimmed of fat and halved crosswise. Brown on all sides and set aside on a plate.

In the remaining oil over medium heat, saute 1 chopped medium onion and 2 cloves of garlic that has been minced or pushed through a garlic press. Cook until onion is softened. Add 1 medium chopped chipotle chile (from canned, in adobo sauce), and cook a few minutes longer.

Add 2 cans reduced-sodium chicken broth, 2 cans beans (any type), and 1 can of chopped tomatoes with their juice. Add pork, and then water to cover. Bring to a boil, reduce heat slightly, and simmer 5-10 minutes until pork is cooked through (if using thermometer, 145 deg F).

Remove soup from heat. Remove pork from soup and chop or shred, then add back to soup along with any accumulated juices.

Serve soup with chopped cilantro and lime wedges.

648 calories, 11.3% fat (8.2 g), 33.5% protein (54.27 g), 56.7% carbs (92 g with 22 g fiber)

This soup is on the high side, but the ratios are right, and it's very nutritious. To cut back on the calories you could have half a bowl and have a salad.

Italian Wedding Soup

Serves 6

1 pounds ground turkey (dark meat)

2 cloves garlic

1 egg

1/2 cup bread crumbs

1/4 cup parmesan cheese

1 teaspoon coarse salt

1/4 teaspoon pepper

1 medium onion

2 cans chicken broth (reduced-sodium)

2 cans tomatoes, chopped in juice

1 can black beans

2 heads escarole, coarsely chopped

Make meatballs by combining 1 pound of ground turkey, 2 cloves of garlic pressed or minced, 1 large egg, 1/2 cup breadcrumbs, 1/4 cup of parmesan, 1 teaspoon of salt, and 1/4 teaspoon of pepper in a bowl. Mix, and form into 1 or 2 tablespoon balls.

In a large pot, heat 1 tablespoon of oil (grapeseed or canola). Saute 1 medium onion that has been halved and thinly sliced until softened. Add 2 cans chicken broth (reduced sodium), and 2 cans diced tomatoes with their juice. Add the raw meatballs and water to cover. Cook until meatballs float.

Add 2 heads of chopped escarole a little at a time until completely added. Cook until escarole is wilted and meatballs are cooked through. Add salt and pepper to taste. Serve with a sprinkle of parmesan.

578 calories, 23 % fat (15 g), 32% protein (47 g), 45% carbs (65 g with 18.5 g fiber)

Another super nutritious soup! I love the extra yummy factor of the meatballs hiding away in the soup.