CEDAR RAPIDS, Iowa (KCRG) – Three healthy and delicious soups are in this week’s Fareway Cooking segment with Whitney Hemmer.

Chilli chicken breast

SERVES: 6

TOTAL TIME: 20 minutes

INGREDIENTS

• 1 tablespoon olive oil
• 16 ounces of chicken broth
• 1 ½ tablespoon cumin
• 1 jar of salsa
• 1 cup grated Monterey Jack cheese
• 1 can Mrs. white chili beans Grimes®
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 cups chicken, cooked
• 2 tablespoons sour cream

DIRECTIONS

1. In a large saucepan, sauté garlic and onions in oil until tender, about 5 minutes.
2. Add chicken broth, beans, salsa, seasonings and chicken.
3. Mix well and simmer covered for 30 minutes.
4. Stir in cheese and sour cream until melted.

NUTRITION

238 calories; 8 g of fat; 3 g of saturated fat; 50mg of cholesterol; 597mg sodium; 18g carbohydrates; 5g fiber; 23g protein

Lighter broccoli cheese

SERVES: 6 servings

TOTAL TIME: 30 minutes

INGREDIENTS

• 2 tablespoons butter or olive oil
• 1 small onion, minced
• 2/3 cup diced carrots
• 3 garlic cloves, minced
• 1/4 cup flour
• 3 cups low-sodium vegetable or chicken broth
• 2 cups 2% milk
• 3-4 cups broccoli florets (about 1 medium head of broccoli)
• 1 teaspoon Dijon mustard
• taste salt and pepper
• 8 ounces sharp cheddar cheese

DIRECTIONS

1. Heat butter or olive oil in a large pot over medium-high heat until melted. Add onion and carrots and sauté until tender, about 4 to 5 minutes. Add the garlic and stir.
2. Add the flour and sauté for 1 minute more, stirring constantly.
3. Whisk broth until smooth.
4. Add the milk, broccoli, mustard, salt and pepper and bring the soup to a boil.
5. Reduce heat and simmer for 10-12 minutes or until broccoli is tender.
6. Stir in cheese until completely melted.

NUTRITION

298 calories; 18.6 g of fat; 9.3 g of saturated fat; 50.9 mg of cholesterol; 383.9mg sodium; 18.5g carbohydrates; 2.3g fiber; 6.5g of sugar; 17g protein

vegetable soup with pasta

SERVES: 4-6

TOTAL TIME: 35 minutes

INGREDIENTS

• 2 carrots, peeled and chopped
• 1 stalk of celery, chopped
• 1 cup onion, chopped
• 1 zucchini, chopped
• 3 cups sodium-reduced vegetable or chicken broth
• 2 cans Hunt’s Diced Tomatoes (14 ounces)
• 1 teaspoon dried thyme
• 1/2 teaspoon dried sage
• 2 bay leaves
• 1/4 cup pasta
• 1 can white beans, drained and rinsed
• 2 cups coarsely chopped fresh spinach
• 4 tablespoons grated parmesan

DIRECTIONS

1. Saute carrots, celery, onion and zucchini until slightly tender, about 5 minutes.
2. Add broth, tomatoes, thyme, sage, bay leaves, salt and pepper.
3. Bring to a boil then add the pasta. Reduce the heat and simmer for 10 to 12 minutes or until the pasta is al dente.
4. Stir in beans, spinach and cheese.
5. Simmer another 5 minutes and serve.

NUTRITION

161 calories; 2 g of fat; 1 g of saturated fat; 4mg of cholesterol; 346mg sodium; 27g of carbohydrates; 5g fiber; 11g protein

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