Low Sodium - Almost Instant - Chili Soup

This soup is a relative of my Almost Instant, Low Sodium Potato Soup. The recipe was concocted a day or so ago when I couldn't find anything for lunch to suit my fancy. It has all of five ingredients and all you do is mix them in a pot, heat, stir, and enjoy.

You will need:

• 1 - 14.5 ounce can of diced tomatoes, no salt added
• 1 - 15.5 ounce can of Cuban Style Black Beans
• 2 t. of chili powder
• 1/2 of one Chipotle Pepper
• 1/2 cup red wine

Mix the ingredients in a pan, simmer for 5 or 10 minutes and enjoy.

Makes 4 servings.

You can, of course, adjust the heat with more or less chili powder, more or less chipotle pepper. Be careful with the chipotles. Lots of heat there

The Cuban Style Black Beans came from Trader Joes. You could substitute no salt black beans and add a bit of spice. (coriander, cumin, dried onion, etc) That would substantially decrease the sodium.

The counts for a one cup serving of this version of Almost Instant Chili Soup

• Calories 120
• Fat 0.5 mg
• Sodium 400 mg
• Fiber 6

Weight Watcher Points for a one cup serving 2

Desperation Soup - An Almost-Instant, Low Sodium Potato Soup

I'm trying to adjust my life style, and that means not eating stuff with fat or sugar. Actually I'm pushing it a bit these days. I'm really tired of this fat belly I've acquired in the last couple of years. And today it was noon and the refrigerator was bare and the pantry wasn't much better. There was an envelope of a creamy potato soup mix that was a strong lunch possibility, but it had 500 mg of sodium. Too much.

And then what to my wandering eye did appear, potato buds and non-fat dry milk. Desperation breeds creativity. I could make my own potato soup, almost instantly. Sounds a little weird but it turned out to pretty darn good.

Try it. For a one cup serving you will need.

• 1/3 C Potato Buds
• 1/3 C Non-fat dry milk
• 2 t All Purpose Chef's Shake (Spice Hunter)
• 1 t Butter Buds
• Boiling water
• Ground black pepper
  

Just mix all of the dry ingredients together in a bowl and add enough boiling water to get the consistency you like. Let it sit just a minute or so to cool and to rehydrate the dried spices in the Chef's Shake.

This is a no fat recipe with a total of 160 calories, 145 mg of sodium, and a bonus of 10 mg of protein per serving

You could easily substitute other no-salt seasonings that contain garlic, onion, black pepper and usually an assortment of other spices.

Want more servings? Just multiply the ingredients.

I was surprised. Hope you like it too.

Chipotle Corn Soup

Aieeee! This is a good one. This soup was my supper tonight, along with the last of a loaf of the No-Knead Bread. Again an adaptation. I started with a recipe that looked really good, but it called for canned creamed corn. I didn't have any canned creamed corn and didn't want to drive 30 miles down the mountain, in the dark, dodging elk, to my not-so-nearby Safeway, so I improvised. I had plenty of frozen corn, and integrated my own white sauce. Try this one.

As always you may want to make your own adjustments. I like it hot so I use a whole chipotle chile (canned), but recommend starting with a half if you prefer something a bit milder. Shouldn't be hard to multiply the recipe if you've many mouths to feed, but don't get carried away with the chipotles until you know what you are doing. For two generous servings you need:

• 1 T flour
• 1 T unsalted butter
• 1 small onion, chopped
• 2 T olive oil
  
• 1/2 chipolte chile, minced
• 1 C milk
  
• 2 C frozen corn
• 2 C low sodium vegetable broth
• 1 bay leaf
• Pepper to taste

I start by making a white sauce for thickening the soup. Melt the butter in a small saute pan and then whisk in the flour. Heat the mixture gently for a few minutes until it just barely begins to darken. Watch it carefully, when it starts to brown it can go quickly. Next gradually whisk in the milk until you have a nice smooth sauce. Set this aside and keep it warm.

In a 2 quart sauce pan saute the onions in the oil and butter for about 10 minutes, until transluscent. Add the chile, and heat for a couple more minutes. Next stir in your white sauce. Add the vegetable broth, the corn, and the bay leaf. Season with Pepper. Simmer for about 15 minutes, rescue the bay leaf and serve. Two generous servings. About 350 mg sodium per serving.