Recipes

This is a collection of some of my favorite tested, low-fat, heart-healthy recipes that I update weekly. While I love to cook, I don't like spending hours in the kitchen so you will find that most of these recipes are easy and quick to make. They also freeze well making them good for leftovers.
Serving Size: The software I use to calculate the nutritional information for each recipe does not include the actual serving sizes. For consistency, the serving size of each recipe is approximately one half cup to one cup or two to four ounces. While this may seem small to some individuals, it is consistent with portion sizes from various sources where I obtain recipe information.
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Easy Vegetable Soup

Easy Vegetable Soup
 Rating: 0.0, rated 0 times
Posted: 1/2/2025
Nutrition Summary: 67 calories • 14 % CFF • 13 g carbs • 643 mg Sodium • 1 g protein
WW Points* : 1.22
Categories: Soups & Stews
Contains: baking potatoes, black pepper, frozen corn, frozen green beans, frozen sliced carrots, olive oil, onions, pizza seasoning, salt, vegetable broth

Spicy Two Bean Chili

Spicy Two Bean Chili
 Rating: 0.0, rated 0 times
Posted: 6/20/2024
Nutrition Summary: 71 calories • 8 % CFF • 12 g carbs • 667 mg Sodium • 3 g protein
WW Points* : 0.70
Categories: Soups & Stews
Contains: canned green chiles, canned whole peeled tomatoes, cayenne pepper, celery, chili powder, granulated sugar, hot pepper sauce, no-salt-added dark red kidney beans, olive oil, onions, reduced sodium pinto beans, salt, vegetable broth

Favorite Vegetable Soup

Favorite Vegetable Soup
 Rating: 0.0, rated 0 times
Posted: 2/29/2024
Nutrition Summary: 65 calories • 13 % CFF • 7 g carbs • 685 mg Sodium • 7 g protein
WW Points* : 1.18
Categories: Soups & Stews
Contains: black pepper, brown rice, canned diced tomatoes, crushed red pepper, frozen vegetable soup mix, ground chicken breast skinless, onions, pizza seasoning, salt, water

Pepperoni Pizza Soup

Pepperoni Pizza Soup
 Rating: 0.0, rated 0 times
Posted: 1/25/2024
Nutrition Summary: 87 calories • 41 % CFF • 10 g carbs • 648 mg Sodium • 6 g protein
WW Points* : 1.27
Categories: Soups & Stews
Contains: canned mushrooms, chicken broth, marinara sauce, onions, parmesan cheese, pizza seasoning, turkey pepperoni slices

Kidney Bean Pumpkin Chili

Kidney Bean Pumpkin Chili
 Rating: 0.0, rated 0 times
Posted: 11/17/2022
Nutrition Summary: 90 calories • 15 % CFF • 8 g carbs • 608 mg Sodium • 11 g protein
WW Points* : 1.37
Categories: Soups & Stews
Contains: canned diced tomatoes, canned pumpkin, chili powder, ground chicken breast skinless, jalapenos, no-salt-added dark red kidney beans, onions, salt

Wrangler's Beef Chili

Wrangler's Beef Chili
 Rating: 0.0, rated 0 times
Posted: 4/28/2022
Nutrition Summary: 214 calories • 19 % CFF • 24 g carbs • 771 mg Sodium • 17 g protein
WW Points* : 3.81
Categories: Soups & Stews
Contains: allspice, canned dark red kidney beans, cayenne pepper, chili powder, cinnamon, cocoa powder, extra lean beef stew meat, frozen peas and carrots combination, onions, salt, tomato sauce, water

Mexican Vegetable Chicken Soup

Mexican Vegetable Chicken Soup
 Rating: 0.0, rated 0 times
Posted: 1/30/2020
Nutrition Summary: 133 calories • 10 % CFF • 14 g carbs • 726 mg Sodium • 13 g protein
WW Points* : 1.94
Categories: Soups & Stews
Contains: canned dark red kidney beans, canned whole tomatoes, chicken broth, frozen peas, frozen sliced carrots, ground chicken breast, Mexican seasoning, onions, salt, taco seasoning mix

Turkey Vegetable Soup

Turkey Vegetable Soup
 Rating: 0.0, rated 0 times
Posted: 11/21/2019
Nutrition Summary: 26 calories • 13 % CFF • 4 g carbs • 384 mg Sodium • 2 g protein
WW Points* : 0.32
Categories: Soups & Stews
Contains: black pepper, celery, chicken broth, frozen sliced carrots, onions, salt, taco seasoning mix, water

Hearty Cajun Chili

Hearty Cajun Chili
 Rating: 0.0, rated 0 times
Posted: 10/24/2019
Nutrition Summary: 194 calories • 11 % CFF • 29 g carbs • 619 mg Sodium • 15 g protein
WW Points* : 3.45
Categories: Soups & Stews
Contains: cajun seasoning, chili powder, garlic powder, granulated sugar, ground chicken breast skinless, onions, paprika, salt, stewed tomatoes, tomato sauce, wagon wheel pasta

Chili Spaghetti

Chili Spaghetti
 Rating: 0.0, rated 0 times
Posted: 10/17/2019
Nutrition Summary: 253 calories • 11 % CFF • 34 g carbs • 655 mg Sodium • 20 g protein
WW Points* : 4.51
Categories: Soups & Stews
Contains: canned dark red kidney beans, cayenne pepper, chili powder, garlic powder, ground chicken breast, low-fat spaghetti sauce, onions, salt, spaghetti

Hearty Tomato Bean Soup

Hearty Tomato Bean Soup
 Rating: 0.0, rated 0 times
Posted: 10/3/2019
Nutrition Summary: 116 calories • 8 % CFF • 22 g carbs • 633 mg Sodium • 5 g protein
WW Points* : 1.60
Categories: Soups & Stews
Contains: black pepper, canned dark red kidney beans, canned whole tomatoes, celery, frozen corn, granulated sugar, pizza seasoning, salt, tomato soup, water

Quick and Zesty Vegetable Soup

Quick and Zesty Vegetable Soup
 Rating: 0.0, rated 0 times
Posted: 9/26/2019
Nutrition Summary: 112 calories • 15 % CFF • 11 g carbs • 780 mg Sodium • 13 g protein
WW Points* : 1.81
Categories: Soups & Stews
Contains: canned Italian style tomatoes, chicken broth, egg noodles, frozen mixed vegetables, ground chicken breast skinless, onions, pizza seasoning, salt

Chicken, Spinach, and Barley Soup

Chicken, Spinach, and Barley Soup
 Rating: 0.0, rated 0 times
Posted: 9/19/2019
Nutrition Summary: 155 calories • 13 % CFF • 19 g carbs • 536 mg Sodium • 15 g protein
WW Points* : 2.67
Categories: Soups & Stews
Contains: barley, black pepper, carrots, chicken broth, fresh spinach, garlic powder, ground chicken breast, onions, oregano, pizza seasoning, stewed tomatoes

Baked Chili

Baked Chili
 Rating: 0.0, rated 0 times
Posted: 3/14/2019
Nutrition Summary: 831 calories • 3 % CFF • 173 g carbs • 679 mg Sodium • 35 g protein
WW Points* : 16.07
Categories: Soups & Stews
Contains: baking powder, canned diced tomatoes, canned green chiles, chili powder, cornmeal, egg, fat-free milk, frozen corn, garlic powder, granulated sugar, ground chicken breast skinless, light sour cream, no-salt-added dark red kidney beans, no-salt-added tomato sauce, onions, salt, unbleached flour

Pepperoni Pizza Chili

Pepperoni Pizza Chili
 Rating: 0.0, rated 0 times
Posted: 2/7/2019
Nutrition Summary: 165 calories • 17 % CFF • 17 g carbs • 715 mg Sodium • 16 g protein
WW Points* : 2.75
Categories: Soups & Stews
Contains: bell peppers, canned dark red kidney beans, ground chicken breast skinless, no-salt-added stewed tomatoes, no-salt-added tomato sauce, onions, pizza sauce, pizza seasoning, salt, turkey pepperoni slices

Southwestern Skillet Chili

Southwestern Skillet Chili
 Rating: 0.0, rated 0 times
Posted: 9/13/2018
Nutrition Summary: 200 calories • 10 % CFF • 23 g carbs • 740 mg Sodium • 19 g protein
WW Points* : 3.37
Categories: Soups & Stews
Contains: canned dark red kidney beans, canned diced tomatoes, chicken breast halves skinless, chili powder, garlic powder, reduced sodium pinto beans, salsa, tomato sauce

Chicken Vegetable Soup

Chicken Vegetable Soup
 Rating: 0.0, rated 0 times
Posted: 3/22/2018
Nutrition Summary: 141 calories • 14 % CFF • 14 g carbs • 671 mg Sodium • 16 g protein
WW Points* : 2.39
Categories: Soups & Stews
Contains: bow tie pasta, frozen sliced carrots, frozen spinach, ground chicken breast skinless, onions, pizza seasoning, salt, vegetable juice, water

Chili & Rice

Chili & Rice
 Rating: 0.0, rated 0 times
Posted: 11/16/2017
Nutrition Summary: 416 calories • 7 % CFF • 72 g carbs • 600 mg Sodium • 21 g protein
WW Points* : 7.77
Categories: Soups & Stews
Contains: apple cider vinegar, canned dark red kidney beans, chili powder, ground chicken breast skinless, long-grain white rice , onions, salt, tomato soup, water

Southwestern Turkey Soup

Southwestern Turkey Soup
 Rating: 0.0, rated 0 times
Posted: 9/14/2017
Nutrition Summary: 171 calories • 13 % CFF • 18 g carbs • 726 mg Sodium • 22 g protein
WW Points* : 2.79
Categories: Soups & Stews
Contains: canned diced tomatoes with green chilies, canned red beans, cayenne pepper, chili powder, frozen corn, onions, salt, turkey light meat, skinless, vegetable juice

7 Ingredient Chili

7 Ingredient Chili
 Rating: 0.0, rated 0 times
Posted: 8/3/2017
Nutrition Summary: 184 calories • 11 % CFF • 18 g carbs • 687 mg Sodium • 18 g protein
WW Points* : 3.05
Categories: Soups & Stews
Contains: bell peppers, canned dark red kidney beans, chili powder, ground chicken breast skinless, onions, salt, vegetable juice
*Note: These recipes are not intended as substitutes for any diet advice or treatment prescribed by your physician.
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