3 Soups
Minestrone Whole Grain Soup
Calories
Minestrone (Select Harvest) 1 – 18.6 oz can 160
Tomato Sauce, 1 – 8 oz can 70
Diced Tomatoes, 1 – 14.5 oz can 140
(Use the kind you like best)
Ranch Style Beans 1 – 15 oz can 390
(Use less if desired)
Hamburger meat (extra lean) 1 lb 640
(Brown in pan with seasonings)
(It is 160 calories for every 4 oz. you add)
(Adjust to your desired thickness and calories)
Rice (1/3 of pkg) 240
(you can use Lipton Taco Rice, Spanish Rice,
or Fiesta Rice which ever you like)
Season to taste with:
◦ Garlic Powder
◦ Onion Powder
◦ Salt
◦ Pepper
◦ Mild Chili Pepper
Put in sauce pan and cook about 10 minutes with lid
Let stand gets thicker.
You can change the calories by changing how much you
add by changing meat to 1/2 pound.
Then you have taken out 320 calories. ¯¯¯¯¯
1640 Total
Total calories of 1640 divided by 6 servings 274 Serving
Extras
You can also put on top of Baked Doritos 120
You can add some cheese on top 55
¯¯¯¯¯ 449 Serving
Remember: You need to eat enough to make yourself full, so if you need more leave out the extras and eat another serving of soup.
Mexican Chicken Tortilla
Mexican Chicken Tortilla (Select Harvest) 220
Tomato Sauce 70
Diced Tomatoes 140
Ranch Style Beans 390
(You can use less if desired)
Chicken (Boiled)
(Chicken Tenders boiled) 4 oz 110, using 8 oz 220
Rice (1/3 pkg) 240
(You can use Lipton Spanish Rice, Taco Rice or
Fiesta Rice)
Season to taste with:
◦ Garlic Powder
◦ Onion Powder
◦ Salt
◦ Pepper
◦ Mild Chili Pepper
Place all ingredient in pan with lid; cook 10 minutes
Let stand to thicken.
1280
¯¯¯¯¯
Divided by 6 Servings 214
Extras
Baked Doritos (Crunch into small pieces) 120
Grated Cheese 55
¯¯¯¯¯
389
Make sure you eat enough – you can always leave out
extras and eat more soup to be more filling.
Chicken Tuscany
Chicken Tuscany (Select Harvest) 180
Bean and Bacon Soup (Campbell's) 340
Diced Tomatoes 140
Chicken (Boiled 8 oz) 220
Add Jalapeño (seeded) cut into very small pieces ¯¯¯¯¯
Season to taste with:
◦ Garlic Powder
◦ Onion Powder
◦ Salt
◦ Pepper
880 Total
Divided by 4 Servings 220 Serving
Extra Cornbread mix
