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Soups, Salads, and Sammies

Soups, Salads, and Sammies

Comfort food at it's best.

(29 Recipes) Created by ARDUANNE

Recipes in this Collection

The BEST Tuna Salad
Very Good 4.2/5
(111 ratings)

This flavorful tuna salad is made with cottage cheese and yogurt, not mayo.

Submitted by GORGEOUS26

Carbs: 11.7g | Fat: 2.2g | Fiber: 0.6g | Protein: 32.5g | Calories: 190.3
Sausage, Spinach, and White Bean Ragout
(no ratings)

Found this in Cooking Light Magazine. My husband has grown to love fresh spinach, but it can be substituted with mustard greens or escarole if you prefer a more pronounced flavor. Although categorized as a soup, you can decrease the amount of broth and water and serve as a more traditional ragout.

Submitted by ARDUANNE

Carbs: 32.5g | Fat: 8g | Fiber: 10.4g | Protein: 26.5g | Calories: 307
Black Bean and Sausage Soup
Very Good 4.4/5
(376 ratings)

This hearty soup is super easy to prepare but packed with flavor. Change up the flavor by swapping in your favorite sausage.

Submitted by TODD717

Carbs: 40.1g | Fat: 4.3g | Fiber: 12.3g | Protein: 15.4g | Calories: 248.6
Chicken-Orzo Soup Recipe
Incredible! 5.0/5
(1 rating)

Found this in Cooking Light Magazine.

Submitted by ARDUANNE

Carbs: 23.5g | Fat: 2.1g | Fiber: 3g | Protein: 31.3g | Calories: 245.8
Corn Chowder
Very Good 4.1/5
(273 ratings)

Using low-fat milk instead of cream lowers the saturated fat content in this hearty summer soup.

Carbs: 33.3g | Fat: 5.3g | Fiber: 2.7g | Protein: 8.1g | Calories: 209.5
Dad's Tortilla Soup
(no ratings)

Optional sides include FF Sour Cream and lime flavored whole wheat tortilla chips. It tastes better than it looks! (Pictured with 1 tsp Sour Cream melted in and 7 lime flavored tortilla chips).

Submitted by ARDUANNE

Carbs: 25.7g | Fat: 4g | Fiber: 6.7g | Protein: 15.8g | Calories: 195.6
Turkey Sausage and Gnocchi Soup
(no ratings)

My husband loves gnocchi so I have been searching for a recipe that uses it without all of the fat and calories of a traditional application. I think this is it!

Submitted by ARDUANNE

Carbs: 29.6g | Fat: 3.9g | Fiber: 3.6g | Protein: 21.3g | Calories: 242.9
White Chili
(no ratings)

This is a great dinner for cold winter nights. My chili always turns out a little more pink than white though because of the salsa.

Submitted by ARDUANNE

Carbs: 31.6g | Fat: 4.6g | Fiber: 10.3g | Protein: 24.5g | Calories: 260.9
Slow Cooker Split Pea and Ham Soup
Very Good 4.4/5
(69 ratings)

Very tasty and easy to make

Submitted by BUSYCHARLES

Carbs: 14.5g | Fat: 1.9g | Fiber: 5.1g | Protein: 11.1g | Calories: 118.6
Very Good 4.6/5
(5 ratings)

Submitted by CPEANUT

Carbs: 18.6g | Fat: 0.1g | Fiber: 2.4g | Protein: 2.4g | Calories: 101.9
Cool Cucumber Salad
Very Good 4.3/5
(259 ratings)

This simple salad pairs well with grilled meats.

Carbs: 3.8g | Fat: 3.5g | Fiber: 0.6g | Protein: 0.4g | Calories: 46
 Tuna and White Bean Salad
Good 3.9/5
(255 ratings)

A refreshing alternative to tuna salad. Pair with tomatoes and cucumber for a light lunch.

Submitted by JLPNURSE

Carbs: 20.4g | Fat: 4.1g | Fiber: 6.1g | Protein: 27.6g | Calories: 219.1
Very Good 4.6/5
(5 ratings)

hearty low cal and filling!!

Submitted by BEEHIVEBABY

Carbs: 19g | Fat: 4.3g | Fiber: 3.5g | Protein: 6g | Calories: 131.6
Very Good 4.5/5
(58 ratings)

Low cal comfort food

Submitted by FLUTTER1

Carbs: 18g | Fat: 7.7g | Fiber: 2.7g | Protein: 11.7g | Calories: 186.2
Very Good 4.5/5
(6 ratings)


Carbs: 31g | Fat: 2.5g | Fiber: 7.3g | Protein: 16.3g | Calories: 204.8
(no ratings)

This was in the 2005 MIS cookbook

Submitted by ARDUANNE

Carbs: 13.7g | Fat: 19.1g | Fiber: 1.4g | Protein: 3.3g | Calories: 238.9
Un-Chained Recipe Contest Martha Vineyard Salad
Very Good 4.5/5
(22 ratings)

Diced, grilled chicken breast; shredded cheddar; diced apples; dried cranberries; and grape tomatoes. Served with sliced, toasted almonds and Raspberry Vinaigrette dressing. My healthy way for my favoite take out salad.

Submitted by 2BFREE2LIVE

Carbs: 21.4g | Fat: 2.5g | Fiber: 3.4g | Protein: 17.4g | Calories: 183.1
Spinach-Berry Salad
Very Good 4.6/5
(402 ratings)

Fresh and juicy during spring and summer months, strawberries are delicious when combined with tender spinach, creamy goat cheese and crunchy toasted almonds.

Submitted by CHEF_MEG

Carbs: 6.4g | Fat: 16.6g | Fiber: 2.3g | Protein: 4g | Calories: 181.2
Fresh Fruit Salad with Honey-Yogurt Dressing
Very Good 4.3/5
(195 ratings)

We love all the sweet flavors and contrasting textures in this simple fruit salad. Sprinkle chopped, toasted nuts or granola on top for crunch.

Carbs: 31.5g | Fat: 1g | Fiber: 4.1g | Protein: 3.2g | Calories: 136.7
Very Good 4.6/5
(42 ratings)

A creamy sweet & sour salad

Submitted by FUNIGRL

Carbs: 18.1g | Fat: 3.5g | Fiber: 5.3g | Protein: 6.1g | Calories: 112.4
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