3 Simple soups

SAUSAGE, POTATO AND CHARD SOUP

1 tablespoon olive oil

2 cups chopped onion

3 cloves garlic, minced

12 ounces precooked light turkey kielbasa, sliced

1 pound potatoes, peeled and cut into 1/2-inch dice

4 cups lower-sodium chicken broth

1 pound Swiss chard, torn into 3-inch pieces

1. Heat oil in a soup pot over medium high. Add onion, garlic and kielbasa and cook, stirring occasionally, until the onion is somewhat softened, about 5 minutes. Add the potato and broth and bring to a boil; immediately reduce heat and simmer 12 to 15 minutes, until potatoes are nearly cooked through.

2. Stir in the chard and cook 8 to 10 minutes longer, until chard is tender. Season to taste with salt and black pepper. Makes 4 servings.

Nutritional analysis for each serving 307 calories, 17 g protein, 47 g carbohydrates, 5 g fiber, 6 g fat, 1 g saturated fat, 1,611 mg sodium

COWBOY SOUP

6 ounces wagon-wheel pasta (2 cups)

1 tablespoon olive oil

1 cup chopped onion

1 green bell pepper, chopped

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1 pound lean ground beef

1 (28-ounce) can diced tomatoes

4 cups lower-sodium chicken broth

1 (15-ounce) can red kidney beans, drained and rinsed

1. Cook pasta in large pot of lightly salted, boiling water, according to package directions. Drain.

2. Meanwhile, heat oil in a soup pot over medium high. Add onion, green pepper, basil and thyme and cook, stirring, 4 to 5 minutes, until onions are softened. Stir in the beef and cook, breaking apart crumbles, until barely pink, about 5 minutes. Add tomatoes and broth; bring to a boil and immediately reduce heat; simmer 10 minutes.

3. Stir in beans and pasta and cook 3 to 4 minutes to heat through. Just before serving, season to taste with salt and pepper. Makes 4 servings.

Nutritional analysis for each serving 484 calories, 34 g protein, 60 g carbohydrates, 9g fiber, 12 g fat, 5 g saturated fat, 1,144 mg sodium

COCONUT-CHICKEN SOUP

1 tablespoon sesame oil

1 cup sliced shiitake mushrooms

1 inch fresh ginger, cut into 8 slices

5 cups lower-sodium chicken broth

1/4 cup lower-sodium soy sauce

1 tablespoon brown sugar

1/4 teaspoon Asian chili sauce

2 tablespoons lime juice

1 pound boneless chicken breast, cut into 3-inch strips

3 tablespoons cornstarch

6 ounces sugar snap peas

1 red pepper, cut into thin strips

1 (15-ounce) can light coconut milk

1/4 cup chopped scallion

1. Heat sesame oil in a soup pot set over medium heat. Add the shiitakes and ginger slices and cook 3 to 4 minutes, until mushrooms begin to soften. Add the broth, soy sauce, brown sugar, chili sauce and lime juice and bring to a boil; reduce heat and simmer 5 minutes.

2. Toss the chicken with the cornstarch until it is completely coated. Add to the broth and simmer 15 minutes.

3. Stir in the sugar snap peas, red pepper and coconut milk; cook 2 to 3 minutes, until vegetables are crisp-tender. Stir in scallion just before serving. Makes 4 servings.

Nutritional analysis for each serving 362 calories, 29 g protein, 22 g carbohydrates, 3g fiber, 16g fat, 7 g saturated fat, 1,345 mg sodium