2. Sweet Potato, Leek and Ham Soup
What you’ll need:
- Olive oil-flavored cooking spray
- 1 cup of diced cooked ham (such as Cumberland Gap)
- 1 1/2 cups sliced leek (about 1 large)
- 2 tablespoons of water (optional)
- 3 cups of refrigerated cubed peeled sweet potato (such as Glory)
- 1 cup of fat-free, less-sodium chicken broth
- 2 cups of water
- 1 (5-ounce) can of evaporated fat-free milk
- 1/4 teaspoon of freshly ground black pepper
- Thinly sliced leek (optional)
- Thinly sliced green onions (optional)
Prep time: 6 minutes
Cook time: 28 minutes
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What to do:
- Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add ham; cook 3 to 4 minutes or until browned, stirring frequently. Remove ham from the pan; set aside.
- Add leek to the pan; coat with cooking spray. Cook leek, covered, 5 minutes or until very tender, stirring occasionally. Add 2 tablespoons of water to the pan, if needed, to prevent burning.
- Add sweet potato and next 4 ingredients, scraping pan to loosen browned bits; bring mixture to a boil. Cover, reduce heat, and simmer 15 minutes or until sweet potato is very tender. Place half of the potato mixture in a blender or food processor. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over the opening in the blender lid (to avoid splatters). Process until smooth. Pour puree into a large bowl. Repeat procedure with remaining mixture. Return pureed mixture to the pan. Stir in 3/4 cup of reserved ham. Ladle soup into bowls; top servings evenly with 1/4 cup reserved ham. Garnish with sliced leek and onions, if desired.
3. Southwestern Chicken and White Bean Soup
What you’ll need:
- 2 cups of shredded cooked chicken breast
- 1 tablespoon of 40%-less-sodium taco seasoning (such as Old El Paso)
- Cooking spray
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
- 1/2 of cup green salsa
- Light sour cream (optional)
- Chopped fresh cilantro (optional)
Prep time: 2 minutes
Cook time: 13 minutes
Heart Healthy: Slow Cooker Mexican Chicken Soup
What to do:
- Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat the pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits.
- Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to the pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Serve with sour cream and cilantro, if desired.
Tip: All of these soups can be made a day or two in advance.
All recipes originally appeared on MyRecipes.com.