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Soup and Salad Recipes under 200 calories per serving

Updated on October 20, 2008
Yummy Vegetable soup-only 75 calories
Yummy Vegetable soup-only 75 calories

Vegetable Soup

16 ounces tomato juice

16 ounces water

14 ounces chicken broth

16 ounces canned peeled tomatoes

1/2 pound fresh green beans (cut into 1 inch pieces)

3/4 pound carrots, (sliced thinly into circles)

4 celery stalks(cut into 1/2 inch pieces)

I onion (sliced into small pieces)

1 zucchini(sliced in to thin pieces)

1 yellow squash,sliced into thin pieces

Combine juice,water, broth and tomatoes. Bring to a full boil. Add green beans, carrots, celery, onion, zuchinni, and yellow squash. Bring back to a full boil, and simmer for 1/2 hour. Season to taste.

Total of 8 servings-75 calories each

Tasty Mixed Bean Soup-95 calories
Tasty Mixed Bean Soup-95 calories

Mixed Bean Soup

1 teaspoon olive oil

1 red onion, chopped

2 crushed garlic cloves

2/3 cup tomato paste

1 teaspoon dry thyme

1 1/3 cups fresh green beans (cut into 1 inch pieces)

15 ounce can cannelloni beans

salt and pepper to taste

Begin by heating the olive oil and saute the onions until tender. Add the tomato paste and thyme. Bring to a boil and add the green beans. Cover pot and cook on low eat for about 6 minutes. Check for tenderness. Add the cannelloni beans(not drained) and season with salt and pepper. This meal is ready to serve

Total of 4 Servings-95 caloried each

Mediterranean Salad-175 calories
Mediterranean Salad-175 calories

Mediterranean Salad

1 cup cubed mozzarella cheesa

7 ounce can of artichoke hearts (drained)

1 cup rotini pasta, (cooked and drained)

2 1/2 ounce can pitted black olives

1/2 cup low fat Italian dressing

3/4 cup red onion rings

1/2 cup chopped green bell pepper

1/4 cup sheredded parmesan cheese

Mix everything together and refrigerate at least 1 hour before serving. (The longer marinatiing time, the better. Four hours is optimal.

Total of 8 servings-175 calories each



Waldorf Salad-100 calories
Waldorf Salad-100 calories

Waldorf Salad

6 cups diced apples (firm and crisp apples)

2 1/2 cups sliced celery (sliced thin)

1/2 cup raisins

1/2 cup dried cranberries

6 cups nonfat mayonaise

1/4 cup nonfat sour cream

Combine apples,celery, and raisins in a large bowl. Stir and mix well. In a small bowl, mix together the mayonaise and sour cream. Combine the mayo mixture with the apples mixture. Toss everything together, Refrigerate for a minimum of 3 hours before serving.

Total of 10 servings-100 calories each


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    • laringo profile image

      laringo 8 years ago from From Berkeley, California.

      Dynamics, thanks so much. I hope you like it.

    • DynamicS profile image

      Sandria Green-Stewart 8 years ago from Toronto, Canada

      laringo, great recipes. I'll be trying the vegetable soup. Thanks

    • trish1048 profile image

      trish1048 8 years ago

      Thank you very much!! I haven't been to CA since the late 80s. I had a great time in your beautiful state.

    • laringo profile image

      laringo 8 years ago from From Berkeley, California.

      trish1048, if you come to California, you are welcome at my house for a great meal and company. Thanks for the good words.

    • trish1048 profile image

      trish1048 8 years ago

      Wow!  what a great selection of recipes!  Can I come to your house for dinner?  :)

      I've bookmarked this for future reference.  Thanks for sharing!