Category: Soups

Baked Potato Soup

Can you tell I’ve been on a soup kick lately??  I just love it.  It’s so filling, makes a ton, and is usually low in points.  This is a fantastic way to sneak some cauliflower into your family’s diet without them even knowing it.  You need an immersion blender, which I didn’t realize until I was already in the middle of cooking this.  So, I ran to Kohl’s to buy one as my potatoes cooked! LOL I served this with Garlic Cheddar Biscuits (recipe to follow).

2 russet potatoes, washed and dried

1 head of cauliflower, stem removed cut into florets

1 1/2 cups fat free chicken broth

1 1/2 cups 1% reduced fat milk

salt and pepper to taste

1/2 cup light sour cream

1/2 cup reduced fat shredded sharp cheddar cheese, divided

6 Tbsp chopped chives, divided (I didn’t have any, so I used green onions)

3 slices bacon, cooked and crumbled

Cook potatoes either in the microwave or oven until they are tender.  Cool.  Peel.

Meanwhile, steam cauliflower with water in a large covered pot until tender.  Drain and return to pot.  On medium  heat, add chicken broth, milk, potatoes and bring to a boil.  Use an immersion blender to puree until smooth.  Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.

Remove from heat.  Ladle 1 cup soup into each bowl.  Top each serving with 2 Tbsp cheese, remaining chives, and bacon.

Makes 5 servings of 1 cup each for 4 pts or 5 pts plus


Another very tasty, hearty, and creamy soup to give you comfort on these cold, wet nights.

1 Tbsp butter

1 small onion, chopped

1 Tbsp flour

8 cups (64 oz) fat free low sodium chicken broth

1 cup water

2 chopped carrots

3 garlic cloves, minced

2 celery stalks, chopped

4 skinless chicken thighs

4.5 oz long grain rice and wild rice combo ( such as Carolina -seasoned package- or Rice a Roni Long grain and wild rice)

1/2 cup long grain white rice

4 oz mushrooms, sliced

2 Tbsp light sour cream

salt and pepper

Melt butter in a large pot on medium heat, add onion and saute until soft, about 3-4 minutes.  Add flour and saute another minute.

Add chicken broth, water, carrots, garlic, celery, and chicken thighs, cover and simmer 20 minutes.  Add wild rice mix along with it’s seasoning, long grain rice, mushrooms, salt and pepper to taste and simmer on low, covered 25 minutes, stirring occasionally.

Remove chicken from pot and shred with forks, return to pot, add sour cream and more water if too thick.

Makes 6 servings of 1 1/2 cups each for 5 ww pts or 6 pts plus

Broccoli cheese and potato soup

This is out of this world good!  Got it from skinnytaste.  I made a small change and did half broccoli and half cauliflower because that was what I had.  It turned out great!


1 small onion, chopped

1 carrot, chopped

1 celery stalk, chopped

2 garlic cloves, minced

1 Tbsp butter

2 Tbsp flour

2 1/2 cups fat free chicken broth

1 cup fat free milk

2 medium potatoes, peeled and diced small

salt and pepper

4 cups (about 2 heads) broccoli florets, chopped into small pieces

1 1/2 cup shredded sharp cheddar

2 slices 2% American cheese

1 Tbsp Parmesan cheese


Chop onion, carrot, celery, garlic in a chopper or mini food processor.

In a large soup pot, melt butter.  Add chopped vegetables and saute on low heat until soft, about 5 minutes.

Add flour, salt and pepper to the pot and stir until smooth.

Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes.

Add broccoli florets, parmesan cheese, and stir well.  Adjust salt and pepper to taste.  Cook uncovered until broccoli is cooked, about 5 minutes.  Add cheddar and American cheese, stir well and remove from heat.

Using an immersion blender, quickly blend part of the soup for a quick second or tow.  If you don’t have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup.  This helps to thicken it.  (I didn’t feel the need to do this…it was plenty thick enough for me).

Cream of Chicken Wild rice soup

This is my new favorite chicken soup!  It was super easy, creamy, warm, and comforting.

1 onion, chopped

1 carrot, shredded

1 celery rib, chopped

1/4 cup light butter

1/2 cup flour

8 cups fat free chicken broth

3 cups cooked wild rice

1 pound chicken breast, cooked and cubed

S & P to taste

1 cup fat free evaporated milk

In a large pot, saute carrot, onion and celery in butter until tender.  Stir in flour.  Gradually add broth.  Stir in the rice, chicken, salt and pepper.  Bring to a boil; cook and stir until thickened.  Stir in evaporated milk.  Cook an additional 3-5 minutes.

Makes 10 servings of 1 cup each for 4 pts

Homemade Chicken Noodle Soup

This had the best flavor and you get a lot for the points.  I will definitely make this again.

1 1/2 pounds bone-in chicken breasts

3 celery stalks, cut in half

2 bay leaves

4 black peppercorns

5 cups water

1 cup chopped onion

1 cup chopped celery (about 3 stalks)

1 cup sliced carrot (about 2 medium)

1 32 oz container chicken broth

4 cups uncooked whole wheat egg noodles

1 cup frozen green peas

1 tsp pepper

1/2 tsp salt

Place first 5 ingredients in a Dutch oven.  Bring to a boil; cover, reduce heat, and simmer 20 minutes or until chicken is done.  Transfer chicken to a cutting board, and remove chicken from bones, discarding skin and bones.  Coarsely chop chicken.

Strain cooking liquid through a sieve over a bowl, discarding vegetables and solids.  Return liquid to pan.  Add onion and next 3 ingredients; bring to a boil.  Cover, reduce heat, and simmer 13 minutes.  Stir in chopped chicken, noodles, and remaining ingredients.  Cover and simmer 10 minutes.

serving size is 1 3/4 cups for 4 points

Beef and Vegetable Soup

I just realized I didn’t have this on my blog and had to add it right away.  It is my daughter’s favorite meal.  She is always requesting it!

1 pound ground sirloin

1/2 cup chopped red onion

2 (14 oz) cans fat free beef broth

1 cup water

1 (26oz) jar pasta sauce with bell peppers, onions, and spices (such as Newman’s Own Sockarooni)

1 (16oz) package frozen mixed vegetables

1/4 tsp pepper

Cook beef and onion in a large pot.  Stir in remaining ingredients; cover and bring to a boil.  Uncover, reduce heat, and simmer 15 minutes or until thoroughly heated.

Yields 8 servings of 1 cup each for 4 ww points, 191 cal, 6.3 g fat

Potato-Bacon soup

I made this last night and my kids said it tasted just like my famous grits!!  Which is a compliment for all you non southerners out there.  They wanted me to make it for them for breakfast too! lol

2 center cut bacon slices (uncooked), cut into 1/2 inch pieces

3/4 cup chopped onion (1 small)

4 cups frozen Southern style hash brown potatoes (such as Ore-Ida)

1 can fat free chicken broth

1/4 tsp salt

1/8 tsp pepper

1 cup lowfat milk

2 Tbsp chopped green onions

1/2 cup reduced fat shredded extra sharp cheddar cheese

Cook bacon in a large saucepan over medium heat 2 minutes, stirring frequently; add onion.  Cook, stirring frequently, 5 minutes or until bacon is crisp.

Add potatoes to bacon mixture, stirring to coat with bacon drippings.  Add broth, salt, and pepper; cover and bring to a boil over high heat, stirring frequently.  Boil 6 minutes, stirring frequently.  Mash potatoes, with a masher until soup is slightly thick.  Stir in milk.  Cook, stirring constantly, 1 minutes or until thoroughly heated; remove from heat.  Ladle soup into bowls; sprinkle evenly with green onions and cheese.

Yields 4 servings of 1 cup each for 5 ww points, 225 cal, and 9.4g fat

A friend has recently turned me onto escarole.  It is so good! 

2 tsp olive oil

1 cup chopped onion (1 medium)

3 garlic cloves, minced

6 cups coarsely chopped packed escarole

1/2 cup dry white wine or fat free chicken broth

6 cups fat free chicken broth

2 cups chopped cooked skinless boneless chicken breast

1/2 cup uncooked long grain rice

1 tsp fresh thyme

1/4 tsp salt

1 bay leaf

Heat oil in a Dutch oven over medium heat.  Add onion and garlic; saute 7 minutes or until tender and lightly browned.  Add escarole; saute 2 minutes or just until escarole wilts.  Add wine; cook 1 minute.  Add broth and remaining ingredients; bring to a boil.  Cover, reduce heat, and simmer 20 minutes or until rice is tender.  Discard bay leaf before serving. 

Yields 6 servings of 1 cup each for 4 ww points, 187 cal, and 3.4 g fat

Potato-Broccoli soup

3 cups cubed peeled potato (about 1 pound)

1 cup frozen chopped broccoli, thawed

1/2 cup chopped carrot

1/2 cup water

1/4 tsp salt

1 can no salt added chicken broth

1 1/2 cups low fat milk

3 Tbsp all-purpose flour

6 oz light processed cheese (Velveeta), cubed

1. Combine first 6 ingredients in a large pot.  Bring to a boil; cover, reduce heat, and simmer 20 minutes.

2. Combine milk and flour, stirring until smooth.  Add milk mixture and cheese to vegetable mixture in pot.  Cook over medium heat, stirring constantly, until cheese melts and mixture thickens.

3. Yields 7 servings.  Each serving is 1 cup and 5 ww pts and 149 calories.

Spicy Black Bean soup

Spicy Black Bean Soup

1 onion, finely chopped

4 minced garlic cloves

3 cans black beans,  undrained, divided

½ tsp red pepper flakes, or to taste

1 tsp cumin

1 can chicken broth

1 can Rotel or canned tomatoes with green chilies

1 can yellow corn, drained

Coat bottom of large stockpot with cooking spray.  Add onion and garlic and cook about 5 minutes

Place one can of beans in blender; add sautéed onion mixture, red pepper flakes, and cumin.  Cover and blend on high until smooth, about 30 seconds.  Pour mixture back into pot.

Place second can of beans and broth in blender and puree until smooth; add to pot.

Stir third can of beans (do not puree first), tomatoes and corn into pot.  Bring to a boil, lower heat to medium and simmer for 20-25 minutes. 

Yields 1 ½ cups per serving for 3 points