Servings: 6-8

You’ll need:
6 medium russet potatoes, peeled, sliced and cut into bite sized pieces
2 Tbsp. canola or olive oil
2 Tbsp. light butter
1/2 cup sweet onions, diced
1/2 cup carrots, diced
2 cups low sodium chicken broth
2 cups fat free half and half
1/2 c. all-purpose unbleached flour
1 Tbsp. parsley flakes
Salt and pepper (to desired taste)

1. In a large Dutch oven add peeled and quartered russet potatoes, cover with salted water and set heat to high. Bring water to boiling and cook potatoes on medium-high heat for about 8-10 minutes, until fork tender. Immediately drain precooked potatoes in a colander (do not rinse) and set aside.

2. Add canola or olive oil to the bottom of a large stock pot or Dutch oven and set heat to medium-high. Melt light butter in heated oil. Add diced onions and carrots and sauté, stirring continually, until all carrots are fork tender and onions become transparent. While stirring, slowly add the flour to the mixture.

3. Slowly stir in chicken broth, until the flour is completely dissolved and add the fat free half and half and the parsley. Cook on medium-low heat for about 5-10 minutes, stirring occasionally, but do not let soup scald. Add precooked potatoes. Stir in salt and pepper to desired taste.

4. Bring to a rolling boil, while stirring and reduce heat to low and continue stirring for about 15-20 minutes, until mixture reaches a thickened soup consistency.

​Karen’s Serving Suggestion: Serve immediately with your favorite bread or crackers and enjoy!

Servings: 12

1 pound ground turkey
1 large egg
2 tablespoons chopped fresh Italian parsley
3/4 cup Italian bread crumbs
3 tablespoons grated Parmesan cheese
1-1/2 tablespoon minced garlic
1 cup chopped sweet or Vidalia onion
1/2 cup chopped celery
1 cup sliced thin carrots
2 Tbsp. olive oil
8 cups low-sodium fat-free chicken broth
3/4 cup orzo pasta (uncooked)
3 cups fresh baby spinach (chopped to 1-1/2 cups)
Salt and pepper to taste

Combine and mix thoroughly the first 6 ingredients in a medium mixing bowl and shape each into 1/2-inch in diameter meatballs (which will make about 60-70 little meatballs) and set aside.

In a large Dutch oven pot heat over med-high heat olive oil; add and continually stir onions, celery and carrots and sauté for about 5-7 minutes, until fork tender.

First add chicken broth and set heat to high. Stir in orzo and cook until boiling. Reduce heat to medium and cook for an additional 5 minutes.

​Add mini turkey meatballs and cook for 8-10 minutes or until meatballs are done and they will float to the top when stirred. Stir in spinach and stir a few more minutes, until wilted. Salt and pepper to taste.

Makes 6-8 servings

You’ll need:
1-1/2 cups precooked brown rice (set aside)
1-1/2 cups leftover chicken, diced
3 Tbsp. canola oil
6 Tbsp. butter
1/3 cup onions, diced
1/3 cup celery, diced
1/3 cup carrots, sliced
1/2 cup mushrooms, diced
14 oz. fat free chicken broth
1-1/2 cups 2% low-fat milk
1 cup flour
1 Tbsp. dried parsley flakes
Salt and pepper (optional)

Add canola oil in a large stock pot or dutch oven and set heat to medium-high.

Melt 3 Tbsp. of butter in heated canola oil. Add diced onions, diced celery and sliced carrots and saute, stirring continually, until veggies are fork tender and onions become transparent. Add diced mushrooms and stir for about 2-3 minutes, until thoroughly mixed and mushrooms are browning.

Slowly stir in chicken broth and cook on medium heat for about 5-10 minutes, stirring occasionally. Slowly add and stir in chicken, precooked brown rice and dried parsley flakes. Stir vigorously, slowly adding in milk, 3 Tbsp. butter and flour. (Note: You can make a rue first, by whisking together flour with 1/2 cup of the milk in a small bowl and stir into soup, but slowly adding the flour to the warm soup mixture, stirring the soup continuously ,works just as well.)

Add salt and pepper to desired taste. Cook on low heat, while stirring for about 15-20 minutes, until soup is thickened to a “creamy” consistency. Add (optional) salt* and pepper to desired taste.

​*Karen’s Note: For a lower sodium recipe, do not add salt to brown rice or soup and use a low sodium chicken broth.