1 pound lean ground beef
1/2 cup yellow onion, chopped
1 recipe taco seasoning (recipe below)
1 (14 oz) can tomato sauce
1 (14 oz) can diced tomatoes with green chilies
1 (14 oz) can dark kidney beans, drained
1 cup water
1 cup frozen corn
4 ounces green chilies, chopped
1/2 cup garbanzo beans, smashed

brown ground beef and chopped onion over medium heat in a saucepan, stirring occasionally. drain mixture and blot away excess grease. add spices and cook for 1 minute. add tomato sauce and cook an additional minute while stirring. add diced tomatoes, kidney beans, and water. simmer for 10 minutes. add corn, green chilies, and smashed garbanzo beans. simmer an additional 5 minutes.

garnish with chopped cilantro, chips, cheese, or sour cream.

6 servings

TACO SEASONING:

3 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon red pepper flakes

2 tablespoons butter
1 cup chopped onion
3/4 cup chopped celery
1 clove garlic, minced
3 1/2 cups (1″) cubed red potato (about 1lb)
3 tablespoons flour
2 1/2 cups 2% milk
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated whole nutmeg
1 (14 3/4 oz) can cream-style corn
1 (14 oz) can fat-free, less-sodium chicken broth
8 ounces lump crabmeat, shell pieces removed
3 tablespoons chopped fresh parsley
1 teaspoon salt

melt butter in a large saucepan over medium-high heat. add onion, celery and garlic; saute 4 minutes. add potato; saute 1 minute. sprinkle with flour; cook 1 minute, stirring constantly. stir in milk, thyme, pepper, nutmeg, corn, and broth. bring to a simmer over medium heat, stirring frequently. cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.

6 (1 1/2 cup) servings

1 cup baby carrots, halved
1 cup chopped onion
2 cloves garlic, minced
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2″ pieces
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried italian seasoning
1/2 teaspoon black pepper
2 (15.8 oz) cans great northern beans, drained and rinsed
1 (6 oz) bag fresh baby spinach leaves

heat a large saucepan coated with pam over medium-high heat. add carrots, onion, garlic, and kielbasa; saute 3 minutes, stirring occasionally. reduce heat to medium; cook 5 minutes. add the broth, italian seasoning, pepper, and beans. bring to a boil, reduce heat, and simmer 5 minutes.

place 2 cups of the soup in a food processor or blender, and process until smooth. return the pureed mixture to the pan. simmer an additional 5 minutes. remove soup from heat. add the spinach, stirring until the spinach wilts.

5 (1 1/2 cup) servings

1 tablespoon olive oil
2 tablespoons finely diced celery
2 tablespoons finely diced onion
2 tablespoons finely diced green pepper
1 (10 oz) package frozen whole kernel corn
1 cup peeled, diced 1/2″ raw potatoes
2 tablespoons chopped fresh parsley
1 cup water
1/4 teaspoon salt
black pepper, to taste
1/4 teaspoon paprika
2 tablespoons flour
2 cups low-fat (1%) OR skim milk
1/4 cup fresh parsley, minced

heat oil in a medium saucepan.

add celery, onion, and green pepper and saute for 2 minutes.

addcorn, potatoes, water, salt, pepper, and paprika. bring to a boil. reduce heat to medium. cook, covered, about 10 minutes or until potatoes are tender.

place 1/2 cup of the milk in a jar with a tight-fitting lid. add flour and shake vigorously.

add gradually to cooked vegetables and add remaining milk.

cook, stirring constantly, until mixture comes to a boil and thickens. serve garnished with chopped fresh parsley.

4 (1 cup) servings