CREAMY WHITE CHICKEN CHILI


PREP TIME 5 MIN. – COOK TIME 45 MIN. READY IN 50 MIN. – SERVINGS 6


1 tbsp vegetable oil 1 yellow onion, chopped 3 cloves garlic, chopped 1 (4 oz) can chopped green chilies, drained 2 tsp ground cumin 1 tsp chili powder ½ tsp smoked paprika 3 cups low-sodium chicken broth 1 (1.25 lb) pkg boneless, skinless chicken thighs


2 (15.5 oz) cans low- sodium cannellini beans, drained and rinsed, divided 1 (12 oz) pkg frozen corn, thawed ½ (8 oz) pkg reduced-fat cream cheese, cubed Tri-color tortilla strips, sliced jalapeños, sour cream, lime wedges, and cilantro, to serve (optional)


STEP 1 In a medium or large Dutch oven, heat the oil on medium-high. Add the onion and season with salt and pepper. Cook 6–8 min., until onion has softened, stirring occasionally. Stir in the garlic, chilies, cumin, chili powder, and paprika. Cook 1–2 min., until fragrant, stirring constantly. STEP 2 Add the chicken broth. Bring to a boil on high. Once boiling, add the chicken, reduce heat to medium, and let simmer 15–20 min., until chicken is fully cooked. Using a slotted spoon or tongs, transfer cooked chicken to a bowl and shred. To a blender, add 1 cup soup liquid and half of rinsed beans and blend until smooth. STEP 3 To Dutch oven, add bean purée, remaining 1 can rinsed beans, corn, and cream cheese, stirring to melt cream cheese. Season with salt and pepper. Cook on low 10–12 min., until corn and beans are warm, stirring occasionally. Stir shredded chicken into chili. Ladle chili into bowls, then top with garnishes, if desired.


TIP For an easy shortcut, substitute rotisserie chicken for raw. After adding the broth, let soup simmer for 15 min., then in Step 3, stir in 2 cups shredded rotisserie chicken as directed, until warmed through.


PER SERVING: 258 CALORIES, 11G FAT, 3G SATURATED FAT, 99MG CHOLESTEROL, 448MG SODIUM, 36G CARBOHYDRATE, 6G FIBER, 3G SUGAR, 32G PROTEIN


RED LENTIL SOUP WITH NAAN CROUTONS


PREP TIME 10 MIN. – COOK TIME 45 MIN. READY IN 55 MIN. – SERVINGS 4


½ (8.8 oz) pkg naan 2 tbsp olive oil, divided 2 medium sweet potatoes 1 yellow onion, chopped 2 cloves garlic, chopped 1 (½-inch) slice fresh ginger, peeled and chopped 2 tbsp tomato paste


1 tbsp mild curry powder ¾ cup red lentils 3 cups low-sodium vegetable broth 1 (13.5 oz) can lite coconut milk, shaken 3 tbsp chopped green onions Crushed red pepper, to serve (optional)


STEP 1 Preheat oven to 350°F. Cut the naan into 1-inch pieces. On a rimmed baking sheet, drizzle naan with 1 tbsp oil. Season with salt and pepper. Bake 10–12 min., until browned in spots, flipping once halfway through. Meanwhile, peel and cut the sweet potatoes into 2-inch pieces. STEP 2 In a medium Dutch oven, heat remaining 1 tbsp oil on medium-high. Add the onion, garlic, and ginger. Cook 5–7 min., until softened, stirring occasionally. Season with salt and pepper. Stir in the tomato paste and curry powder. Cook 1 min., until fragrant. STEP 3 To Dutch oven, add chopped sweet potatoes, lentils, vegetable broth, and coconut milk. Bring to a boil on high, then reduce heat and simmer 18–20 min., until sweet potatoes and lentils are tender, stirring occasionally. Season soup with salt and pepper. Using an immersion blender, purée soup until smooth. Ladle soup into bowls and top with naan croutons, green onions, and crushed red pepper, if desired.


PER SERVING: 440 CALORIES, 16G FAT, 6G SATURATED FAT, 5MG CHOLESTEROL, 430MG SODIUM, 60G CARBOHYDRATE, 9G FIBER, 7G SUGAR, 14G PROTEIN


SHEPHERD’S PIE SOUP


PREP TIME 3 MIN. – COOK TIME 27 MIN. READY IN 30 MIN. – SERVINGS 4


1 tbsp canola oil 1 lb 90% lean ground beef 1 yellow onion, chopped 2 tbsp tomato paste 3 cloves garlic, chopped 1 tbsp Worcestershire sauce


1 tsp Italian seasoning 1 (32 oz) pkg low- sodium beef broth 1 (16 oz) pkg frozen peas and carrots, thawed 1 (20 oz) pkg frozen gnocchi


STEP 1 In a medium Dutch oven, heat the oil on medium-high. Add the ground beef and onion. Cook 6–8 min., until onion is soft and beef is fully cooked, breaking up meat with a spatula as needed. Season with salt and pepper. STEP 2 To Dutch oven, stir in the tomato paste and cook 1 min., stirring constantly. Stir in the garlic, Worcestershire sauce, and Italian seasoning. Add the broth. Season with salt and pepper. Bring broth mixture to a simmer. STEP 3 Add the mixed vegetables and gnocchi. Cook 8–10 min., until gnocchi are fully cooked. Serve immediately.


PER SERVING: 624 CALORIES, 19G FAT, 5G SATURATED FAT, 74MG CHOLESTEROL, 997MG SODIUM, 75G CARBOHYDRATE, 8G FIBER, 3G SUGAR, 37G PROTEIN


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