• 2 cups vegetable or chicken stock (or two cups water and two teaspoons bullion)
• 1 medium onion, chopped
• 2 stalks celery, chopped
• 2 carrots, chopped
• 1/4 cup white beans
• 3 cloves garlic, minced
• 2 cans diced Italian style tomatoes
• 1/2 cup peas, fresh or frozen
• 3/4 cup pasta shells
• 1 tablespoon dried basil
• 1 tablespoon dried parsley

Directions:

1. Add stock, onion, celery, carrots, beans and garlic to pot.
2. Bring to a boil.
3. Reduce heat to medium, cover and cook for 10 minutes.
4. Add peas and tomatoes.
5. Return to a boil and add pasta.
6. Simmer for 10 minutes or until pasta is tender.

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Ingredients:

• 8 cups water or vegetable stock
• 6 cups butternut squash, peeled and cubed
• 1 large white onion, sliced in moons
• 1 leek thinly sliced
• 1 tablespoon peeled and minced fresh ginger
• 2 cloves garlic, chopped
• 1 tablespoon curry powder
• 1 tablespoon fresh thyme leaves
• 2 bay leaves
• 1 pkg firm tofu, cubed
• 1/4 cup white or yellow miso
• chopped fresh chives or parsley for garnishing

Directions:

1. Bring ingredients except tofu and miso to a boil in a large pot.
2. Once boiling, cook over medium heat for 30 minutes. Let cool.
3. Add tofu and miso.
4. Puree well in blender.
5. Pass through a wire mesh strainer to remove any fiber.
6. Garnish with chopped chives or parsley.

Nutritional Information:

• 4-6 servings
• Calories: 105
• Protein: 5.2g
• Carbs: 22.5g
• Fat: 1g
• Cholesterol: 0mg

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• 2 cans of stewed tomatoes
• 2 cups of water
• 2 medium celery stalks chopped
• 1 bullion soup cube
• 1/4 tsp garlic powder
• 1 tsp basil

Directions:

1. Bring tomatoes, water and celery to a boil.
2. Add soup cube.
3. Once soup cube has dissolved put stove temperature to low.
4. Add garlic powder and basil.
5. Cover and simmer for about 10 minutes.

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Ingredients:

• 1 medium – large pumpkin
• 1 cup brown rice
• 3 cups water
• 2 tbs oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 1 medium potato, chopped
• 1 medium squash, chopped
• 2 tbs brown sugar
• 1 can cream of mushroom soup
• 1 tbs salt
• 1/4 tsp garlic powder
• 1/2 tsp pepper

Directions:

1. Cook the rice in 3 cups of water.
2. Carve the top of the pumpkin and scrape out the seeds and the pulp. Don’t throw the top (lid) away.
3. Heat oil over high heat and saute onions, carrots, potatoes, and squash, cook until tender.
4. Add the cream of mushroom soup and brown sugar, salt, garlic powder and pepper to vegetable mixture, mix together.
5. Add rice, mix together.
6. Pour into pumpkin, put the lid back on the pumpkin and bake at 350 degrees F for 90 minutes. Be sure not to over cook or else the pumpkin will collapse.

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• 1 pkg of Ramen Noodles (any flavor)
• 2 cups of water
• 1 can of tomato soup concentrate

Directions:

1. Cook Noodles in 2 cups of water, do not drain.
2. Add tomato soup.
3. Simmer for 5 minutes.

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• 4 cups water
• 3/4 cup dry green split peas
• 3/4 cup chopped carrots
• 1/4 cup chopped onion
• 1/4 tsp dried thyme leaves
• Pinch of cayenne pepper
• 1 tsp lemon juice
• 1 large fresh tomato chopped

Directions:

1. Place water, peas, carrots, onion, thyme and cayenne pepper in a large pot. Bring to a boil.
2. Reduce heat and simmer for 1 hour or until peas are tender.
3. Transfer to a blender or food processor and puree
4. Return to pot and warm through. Stir in lemon juice.
5. Serve garnished with chopped tomatoes.

Source: 500 Fat Free Recipes

Servings: 4 (2 cups each)

Nutrition info:

• Calories: 64
• Fat: 0.3g
• Protein: 3g
• Carbs: 12g

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• 4 large pears peeled, cored and sliced
• 1/2 tsp grated orange peel
• 2 tbs lime juice
• 1/4 tsp ground ginger
• 1/4 tsp ground nutmeg
• 2 tbs maple syrup
• 2 cups nonfat butter milk

Directions:

1. Place pears, orange peel and lime juice in a food processor or blender and puree until smooth.
2. Pass the puree through a fine sieve, pushing down on solids to extract as much liquid as possible. Discard solids.
3. Add ginger, nutmeg, maple syrup and buttermilk. Chill for 4 hours.

Source: 500 Fat Free Recipes

Nutrition Info:

• Calories: 114
• Fat: 0.5g
• cholesterol: 1.7 mg
• Protein: 3g
• Carbs: 26g

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Ingredients:

• 3 cups fresh or frozen blueberries
• 1 cup skim milk
• 1/3 cup orange juice
• 1/3 cup non-fat plain yogurt
• 2 tbs brown sugar, firmly packed

Directions:

1. Combine 2 1/2 cups of the blueberries, milk, orange juice, yogurt and brown sugar in a food processor or blender. Process until smooth.
2. Pour soup into a large bowl and add remaining 1/2 cup of blueberries. Chill for 4 hours.

Source: 500 Fat Free Recipes

Servings: 4 (1 cup each)

Nutrition Info:

• Calories: 128
• Fat: 0.6g
• cholesterol: 1.3 mg
• Protein: 4g
• Carbs: 28g

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• 3 14.5 ounce cans of vegetable broth
• 1 16 ounce jar salsa
• 1 15 ounce can black beans
• 1 11 ounce can whole kernal corn, drained
• 1 5 ounce package Japanese curly noodles or uncooked spaghetti
• 1/3 cup chopped fresh cilantro
• 1 tablespoon lime juice
• 1 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon pepper
• 2 tablespoons shredded parmesan cheese

Directions:

1. Heat broth to boiling in 4 quart dutch oven. Stir in remaining ingredients except cheese; reduce heat to medium.
2. Cook 5-6 minutes, stirring occasionally, until noodles are tender. Sprinkle with cheese.

Serves: 6

Nutrition Info per serving:

• Calories: 220
• Fat: 2 g
• Cholesterol: 0 mg
• Carbs: 48 g
• Protein: 10 g  

Source: Betty Crocker’s Quick And Easy Cookbook

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