Makes: 4 Servings

Ingredients

1 cup Sliced leek or onion

1 cup Sliced carrot

1 small Baking potato cubed

1 cup Defatted chicken broth

2 cup Evaporated skim milk

1 cup Frozen whole kernel corn

2 tbsp Chopped parsley

Salt & pepper to taste

Preparation

1. In medium saucepan, combine leek, carrot and potato with chicken

broth. 2. Cover and simmer 10 minutes or until vegetables are tender.

3. Puree then add milk and corn. Heat without boiling, to serving

temperature. 4. Season to taste with salt and pepper. 5. Serve

sprinkled with parsley.

Combine corn, potatoes, onion, salt and pepper, and chicken broth in crockpot.

Cover; cook on LOW for 7-9 hours.

Depending on how chunky you like your chowder, puree half the batch in a blender or food processor, or puree all of it for a smooth, creamy soup. Then return mixture to crockpot and stir in milk and butter.

Increase heat to HIGH and cook for one more hour.

Method:

Cook rice according to packet instructions. Spray a non-stick saucepan with
oil and cook curry paste over medium heat for 3 minutes, stirring
occasionally. Add the stock, milk, coconut essence, chillies, lemongrass,
lime leaves and ginger. Bring to the boil, then reduce heat to low, add
chicken and simmer for a further 5-10 minutes or until chicken is cooked
through. Add beans, capsicum, rice and honey and simmer for a further 5
minutes or until vegetables are tender. Serve with bread rolls, if desired.

INGREDIENTS

- 1 tablespoon vegetable oil
- 2 teaspoon crushed garlic
- 3/4 cup chopped sweet green pepper
- 3/4 cup chopped mushrooms
- 3/4 cup pot barley
- 1-1/2 cups crushed canned tomatoes
- 3 cups chicken stock
- 1-1/2 teaspoons dried basil (or 2 tablespoons chopped fresh)
- 1/2 teaspoon dried oregano
- 3 ounces feta cheese, crumbled

DIRECTIONS

In large nonstick saucepan, heat oil; saute garlic, green pepper and mushrooms until softened, approximately 5 minutes. Add barley and saute for 2 minutes, stirring constantly.

Add tomatoes, stock, basil and oregano; cover and simmer for approximately 30 minutes or until barley is tender. Pour into serving dish and sprinkle with cheese.

1 can (32 oz.) whole kernel corn, drained
3 medium potatoes, diced
1 onion, chopped
salt and pepper to taste
2 cups chicken broth
2 cups milk
1/4 cup butter

Combine corn, potatoes, onion, salt and pepper, and chicken broth
in crockpot. Cover; cook on LOW for 7-9 hours. Depending on how
chunky you like your chowder, puree half the batch in a blender or
food processor, or puree all of it for a smooth, creamy soup. Then
return mixture to crockpot and stir in milk and butter. Increase
heat to HIGH and cook for one more hour.

Corn tortilla chips, about 4 large handfuls or more
2 cups grated Cheddar cheese
1 cup cooked chicken meat, shredded
2 Roma tomatoes, coarsely chopped
1 ripe avocado, peeled and coarsely chopped
1 tablespoon olive oil
1/2 onion, sliced into thin rings
2 cloves garlic, minced
1 1/2 teaspoons ground cumin
1 tablespoon ground red chili
2 cups chicken stock or canned low-sodium broth
2 limes, halved
2 green onions, green and white parts chopped
Fresh cilantro sprigs

Before cooking the soup, in each of 4 deep bowls placed a handful of
tortilla chips and 1/4 of each of the following ingredients in this
order: grated cheese, chicken, tomato and avocado.

Heat the olive oil in a large saucepan over medium heat. Add the
onion and cook until translucent. Add the garlic, cumin and chili,
and cook another two minutes. Pour in the chicken stock. When it is
boiling, squeeze in the juice from the limes.

Ladle the chicken broth and onions over the ingredients in each bowl.
Top with green onions and sprigs of fresh cilantro and serve
immediately, while passing additional chips on the side.

4 oz extra lean, reduced-sodium ham, thinly sliced and chopped
1 cup water, divided
3/4 cup chopped yellow onions
1 (12 oz) can evaporated fat-free milk
1 (10 oz) pkg frozen mixed vegetables, thawed
1 cup potatoes, diced
4 slice reduced-fat American cheese, about 3 oz
1/4 cup reduced-fat sour cream
1/4 tsp salt
1/2 tsp black pepper to taste

Heat a 2-quart nonstick saucepan over medium-high heat. Add ham and cook 4
minutes or until edges are beginning tolightly brown, stirring frequently.
Remove ham from pan and set aside on separate plate.

To pan residue, add 1/4 cup water and onion and cook 4 minutes or until
onions are translucent. Increase to high heat, add remaining 3/4 cup water
and
milk and bring just to a boil, stirring frequently. Add mixed vegetables and
potatoes and return to a boil, stirring frequently. Reduce heat, cover
tightly,
and simmer 10 minutes or until potatoes are tender.

Using a whisk, stir mixture to break up potatoes and thicken the chowder.
Remove from heat and stir in ham and cheese. Cover and let stand 5 minutes
to
develop flavors. Stir in sour cream and salt. Sprinkle with black pepper and
serve.

Exchanges: Carbohydrate 2;Lean Meat 1
Calories 203;Fat 3g;Chol 19mg;Sodium 758mg;Carbs 29g;Fiber 3g;Protein 15g

1 or 2 fresh jalapeno chilies, about 3/4 oz. each
1 quart vegetable broth
2 strips, 1/2 by 3 inches lime peel
1 firm-ripe avocado, 3/4 lb.
2/3 cup diced roma tomatoes
2 tablespoons lime juice
2 tablespoons fresh cilantro leaves
salt

Rinse chilies and cut in half lengthwise. Place 2 chili halves, broth, and lime peel in a 3 to 4 quart pan over high heat; bring to a boil, cover, reduce heat to low, and simmer 5 minutes. Taste broth and, if desired, add more chili and simmer, covered, 5 minutes longer.
Meanwhile, pit and peel avocado. Cut lengthwise into thin slices or into 1/2 inch cubes. Arrange equal portions of avocado and tomatoes in each of 4 wide, shallow bowls.
With a slotted spoon, lift chili and lime peel from broth and discard. Stir lime juice into broth. Gently ladle broth around avocado and tomatoes in bowls. Sprinkle with cilantro leaves. Add salt to taste.
Makes 4 servings.
Calories 142, Fat 9.8 g, Carbs 6 g, Sodium 83 mg, Fiber 1.4 g.