Creamy Chicken Rice Soup

Creamy Chicken Rice Soup

Servings:
1 Nutritional Supplements
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1/4 cup Wild Rice, cooked
1 MWLC Fulfill Chicken Bouillon, prepared
½ tsp. fresh Parsley
Juice of a fresh Lemon wedge, optional

Preparation:
Prepare the chicken bouillon or soup according to package directions and stir in the cooked wild rice.

Garnish with parsley and the juice of a fresh lemon wedge (optional).

Acorn Squash Soup

Acorn Squash Soup

Servings:

1 Starch
1 Vegetable
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Chicken Bouillon Fiber Fulfill
½ cup Acorn Squash, cubed
¼ medium Onion, chopped
½ cup Celery, chopped
2 cloves Garlic, chopped
Dash of Nutmeg
Dash of Ginger Powder
Ground Black Pepper, to taste
8 oz. Water
Unflavored Non-Stick Cooking Spray
Fresh Thyme, Rosemary or Sage to garnish

Preparation:
Cook garlic, cubed squash, onion, and celery until translucent in a medium sized sauce pan sprayed with unflavored non-stick cooking spray. 

Add water, chicken bouillon fiber fulfill, nutmeg, and pepper to the mixture and heat to a boil. Squash and vegetables should be tender.  Remove from heat and transfer to a blender to puree, or use an immersion stick blender to create a smooth and creamy texture.

Garnish with fresh thyme, rosemary, or sage and serve while hot.

Butternut Squash Soup

Butternut Squash Soup

Servings:

1 Starch
1 Vegetable
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 MWLC Chicken Bouillon Fiber Fulfill
½ cup Butternut Squash, cubed
¼ medium Onion, chopped
½ cup Celery, chopped
2 cloves Garlic, chopped
Dash of Nutmeg
Dash of Ginger Powder
Ground Black Pepper, to taste
8 oz. Water
Unflavored Non-Stick Cooking Spray
Fresh Thyme, Rosemary or Sage to garnish

Preparation:
Cook garlic, cubed squash, onion, and celery until translucent in a medium sized sauce pan sprayed with unflavored non-stick cooking spray. 

Add water, chicken bouillon fiber fulfill, nutmeg, and pepper to the mixture and heat to a boil. Squash and vegetables should be tender.  Remove from heat and transfer to a blender to puree, or use an immersion stick blender to create a smooth and creamy texture.

Garnish with fresh thyme, rosemary, or sage and serve while hot.

Stuffed Pepper Soup

Stuffed Pepper Soup

Servings:
1 Protein
2 Vegetables
1 Starch 
1 Nutritional Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving lean Ground Beef or Turkey
½ cup Brown Rice, cooked
¼ Green or Red Bell Pepper, chopped
¼ medium Onion, diced
1 clove fresh Garlic, chopped
1 MWLC Cream of Tomato Soup, prepared
Dash of Marjoram
Unflavored Non-Stick Cooking Spray

Preparation:
Sautee garlic, onion and peppers in a sauce pan sprayed with unflavored non-stick cooking spray. Cook until garlic and vegetables are softened. Add ground beef or turkey and cook through. Stir in the prepared cream of tomato soup, brown rice, and marjoram. Serve while hot.

Thanksgiving Side Recipes

We have 15 modified recipe ideas for side dishes, soups, salads and snacks - perfect for your Thanksgiving feast!

1. Cauliflower Corn Salad

2. Cauliflower Mashed Potatoes

3. Cauliflower Stuffing

4. Wild Rice Vegetable Stuffing

5. Healthy Holiday Stuffing

6. Brussels Sprout Slaw

7. Sweet Potato Apple Soup

8. Sweet Potato Bake

9. Cornbread Muffins

10. Glazed Squash

11. Twice Baked Sweet Potato

12. The BEST Pomegranate Village Salad

13. Sweet and Salty Pumpkin Popcorn

14. Sweet Potato and Carrot Soup

15. Quinoa and Roasted Vegetable Salad

Red Pepper and Tomato Soup

Updated: 11/9/23

Perfect for any meal, our delicious Red Pepper and Tomato Soup is sure to warm you up and doesn't take long to whip up. Enjoy!

Red Pepper and Tomato Soup

Servings:
3 Vegetables

Suitable for all Freedom and FastTrack 2.0 meal plans only

Ingredients:
½ medium Red Bell Pepper, seeded and chopped
¼ medium Onion, chopped
1½ small Tomato, chopped
½ Garlic Clove, chopped
½ tsp. fresh Thyme Leaves
Fresh Ground Black Pepper to taste
1 cup Water

Preparation:
Place onion and bell pepper in a saucepan and sauté over medium heat for 5 minutes. Add garlic and thyme and cook for 1-2 minutes, then add tomato and water. Cook covered for 5-10 minutes. Puree the mixture as a soup and season with pepper.

Stuffed Cabbage Soup

Updated: 2/17/22

Stuffed Cabbage Soup

Servings:
1 Protein
1 Starch
2 Vegetables
1 Nutritional Supplement

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 portion Extra Lean Ground Turkey Breast
¼ cup Brown Rice, cooked
1 packet MWLC Cream of Tomato Soup Nutritional Supplement
1 small Tomato, diced
1 cup Cabbage, chopped
Garlic Powder, to taste
White Pepper, to taste
Black Pepper, to taste

Preparation:
In a medium non-stick skillet cook ground turkey until all of the ground turkey is lightly browned. In a small pan cook brown rice per the directions on the package. In a different small pan, prepare the tomato soup supplement per the directions on the packet.

In a medium pan bring a small amount of water to a boil. Add cabbage and diced tomatoes to the pan and cook the vegetables uncovered for 2-3 minutes. Drain the access water from the cabbage and tomatoes. Next, stir in the tomato soup supplement and the brown rice into the vegetables pan.

Top with seasonings to your taste using garlic powder, white pepper, and black pepper. Enjoy while warm.

Betty's Chicken Lemon Rice Soup

Updated: 3/17/22

Thank you to MWLC patient Betty for her Chicken Lemon Rice Soup recipe!

Betty’s Chicken Lemon Rice Soup

Servings:
1 Protein
2 Vegetables
1 Starch
1 Fiber Fulfill

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 serving boneless, skinless Chicken, cut into bite size pieces
½ medium Onion, cut into pieces
½ cup Zucchini, cut into pieces
½ cup Broccoli, bite size pieces (You can add or delete whatever veggies you would like)
1 MWLC Fiber Fulfill Chicken Bouillon
Dash Chicken Spice, to taste
Dash Lemon Pepper Spice, to taste
(Add any other spices you wish)
1 cup Water
Juice of 2 fresh lemons
¼ cup Wild Rice, cooked

Preparation:
Place chicken in a casserole dish, layer veggies on top. Sprinkle with bouillon, and any other spices. Add water, and fresh lemon juice. Cook in 350* oven 45-60 mins.

Place rice in large bowl, spoon soup out of casserole dish on top. Enjoy!

Sweet Potato Apple Soup

Updated: 12/13/23

Sweet Potato Apple Soup

Servings:
1 Fruit
1 Starch
1 Fiber Fulfill
Suitable for all Freedom and FastTrack 2 meal plans only

Ingredients:
½ medium Sweet Potato
1 small Apple
1 MWLC Chicken Bouillon Fulfill
1 tsp. Cinnamon
1 serving Brown Sugar Substitute
Juice from ½ fresh Lemon
½ Tbsp Sage leaves
Freshly Ground Black Pepper, to taste

Preparation:
Cube sweet potato and apple, place in slow cooker. Add chicken bouillon, cinnamon, sugar substitute, lemon juice and sage. Cook on low for 4-5 hours. Use a hand immersion blender and mix the ingredients in the slow cooker until creamy. Add pepper to taste right before serving.

Sweet Potato and Carrot Soup

Updated: 3/17/22

Warm, spicy and full of fall flavors - enjoy this soup any time!

Sweet Potato and Carrot Soup

Servings:
2 Vegetables
1 Starch
1 Fiber Fulfill

Suitable for all Freedom meal plans only

Ingredients:
½ medium Sweet Potato, cubed
½ cup Carrots, chopped
¼ medium Onion, diced
½ cup Celery, chopped
1 clove Garlic, minced
1 MWLC Chicken Bouillon Fiber Fulfill
2 cups Hot Water
1 tsp. Curry Powder
¼ tsp. Ground Ginger
Black Pepper, to taste

Preparation:
In a bowl, mix MWLC Chicken Bouillon Fiber Fulfill with 2 cups hot water. Add mixture to a medium pot and add all remaining ingredients. Stir to combine. Turn stove to high and bring to a boil.

Once boiled, lower heat to simmer and cover the pot, for about 20 minutes or until carrots and sweet potato are fork-tender. Using an immersion blender, very carefully blend the hot soup into a purée.

You may also ladle the soup in batches into a blender (just make sure you have a vented lid, or else the hot soup will explode!)

Recipe and Photo by Sarah in Canton.

Cilantro Lime Chicken Soup

Cilantro Lime Chicken Soup

Servings:
1 Protein
2 Vegetables
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Chicken Breast, boneless and skinless
1 MWLC Chicken Bouillon Fiber Fulfill
½ medium Onion, diced
½ cup Celery, chopped
1 small Tomato, chopped
1-2 cloves Garlic, finely minced
Zest and juice of 1 small Lime
1 Tbsp Cilantro, chopped
1 tsp. Oregano
½ tsp. Ground Cumin (or more to taste)
½ tsp. Ground Black Pepper
1 cup Water
Unflavored Non-Stick Cooking Spray
Dash of Red Pepper Flakes (optional)

Preparation:
Sautee onion, celery and garlic in a pan sprayed with unflavored non-stick cooking spray until vegetables are translucent, then transfer to the bottom of a slow cooker/crock pot.

Add the chicken on top, chicken bouillon, water, tomato, oregano and cumin. Cook on high for 4-6 hours. If cooking on the stovetop, cook for about an hour or so.

Remove the chicken and shred with 2 forks, then return the shredded chicken to the broth. Add cilantro and lime juice. Enjoy!

Vegetable Soup Bouillon Blend

Vegetable Soup Bouillon Blend

Servings:
1 Condiment

Suitable for all Freedom meal plans only

Ingredients:
2 Tbsp Nutritional Yeast
1 tsp. Parsley, dried
1 tsp. Onion Powder
1 tsp. Garlic Powder
½ tsp. Celery Seed
1 dried Bay Leaf
¼ tsp. Black Pepper

Preparation:
Add to a blender and blend until a power like consistency is reached.  Store in a clean jar or sealed container in your pantry.  To make broth, combine 1 tsp of soup mix with 1 cup of hot water.

Cauliflower Soup with Scallops

Updated: 3/17/22

January is National Soup Month!  Warm your heart and soul with this Cauliflower Soup with Scallops recipe!

Cauliflower Soup with Scallops

Servings:
1 Protein
1 Vegetable
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Scallops, cleaned
½ cup Cauliflower
¼ medium Onion, sliced
2 Garlic Cloves, crushed
1 MWLC Chicken Bouillon Fiber Fulfill
1 tsp. Curry Powder
Unflavored Non-Stick Cooking Spray
Freshly Ground Black Pepper, to taste

Preparation:
In a saucepan on medium heat, spray a pan with unflavored non-stick cooking spray. When hot, add cauliflower, onion, garlic, and curry powder. Cook for 10 minutes until onions are soft.

Add chicken bouillon fiber fulfill, bring to a boil, then reduce to a simmer. Simmer for 20 to 30 minutes until cauliflower is soft. Remove from heat.

Allow to cool for 5 minutes and blend with an immersion blender while in the saucepan. Add fresh ground black pepper to taste.

To serve, add scallops to soup and heat for 2 to 3 minutes to heat through the scallops.

California Turkey Soup

Updated: 3/17/22

National Soup Month is here!  This healthy soup recipe is sure to be warm and satisfying! California Turkey Soup

California Turkey Soup

Servings:
1 Protein
3 Vegetables
1 Fiber

Suitable for all Freedom and FastTrack 2 meal plans only

Ingredients:
1 serving Extra Lean Ground Turkey
¼ tsp. of Onion Powder
¼ tsp. minced Garlic
1 cup raw, chopped Broccoli
1 cup raw, chopped Cauliflower
½ cup raw, diced Carrots
¼ tsp. dried Oregano
¼ tsp. dried Basil
¼ tsp. Pepper
1 MWLC Chicken Bouillon Fiber Fulfill

Preparation:
In a large pan, cook serving of extra lean ground turkey. Steam carrots, cauliflower, and broccoli for about 5 minutes in the microwave. Add all other ingredients to the extra lean ground turkey.

Combine your turkey mixture into the glass bowl with vegetables and stir. Follow directions on your chicken bouillon packet, once it is cooked add soup to meat and vegetables in the glass bowl. Finally, add a couple ounces of extra water if necessary.

Hearty Vegetable, Chicken and Wild Rice Stew

Hearty Vegetable, Chicken and Wild Rice Stew

Servings:
1 Protein
3 Vegetables
2 Starches
1 Nutritional Supplement
1 Fiber Fulfill

Suitable for all Freedom meal plans only

Ingredients:
1 MWLC Fulfill Chicken Bouillon
1 MWLC Cream of Chicken Soup Nutritional Supplement
1 portion boneless skinless Chicken breast cut into bite size chunks
¼ cup Wild Rice, cooked
½ cup Baby Bella Mushrooms, sliced
2 cloves Garlic, minced
½ cup Carrots, diced
½ cup Celery, diced
½ medium Sweet Potato, peeled and diced
¼ medium White Onion, peeled and diced
½ cup Kale, roughly chopped with thick stems removed
¼ tsp. Black Pepper
Unflavored Non-stick Cooking Spray

Directions:
Cook wild rice according to the directions on the package. Measure out ¼ cup after it is cooked and set aside.

In a medium stockpot over medium heat, add 2 cups of water, chicken, onion, garlic, mushrooms, carrots, celery, sweet potato, bay leaf and pepper. Stir to combine.

Continue cooking until the mixture reaches a simmer.  Reduce heat to low, cover and simmer for 45 minutes, or until the chicken is cooked, stirring occasionally.

Meanwhile, during the final 10 minutes, prepare the MWLC Cream of Chicken Soup and the MWLC Fulfill Chicken Bouillon with 2 cups of water in a separate saucepan on the stove over medium heat until the mixture comes to a simmer.  Add the soup mixture to the stock pot with the chicken and vegetables, add in the kale and wild rice stir ingredients together. Serve immediately or transfer the soup to a crock pot or slow cooker and keep warm until serving.

Curry Chicken Soup

Updated: 12/15/22

Warm up with some Curry Chicken Soup 🥣 tonight!

Curry Chicken Soup

Servings:
1 Protein
2 Vegetables
1 Starch
1 Fiber Fulfill

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving cooked boneless, skinless Chicken, cubed
2 cups total – chopped Celery, Onions, Mushrooms, Summer Squash
½ medium Sweet Potato, cubed
1 MWLC Chicken Bouillon Fiber Fulfill
1 cup Water
2 Garlic cloves, minced
½ tsp. Curry Powder
1/8 tsp. Cinnamon
Pinch of Nutmeg, to taste
Freshly Ground Black Pepper, to taste

Preparation:
Combine all ingredients in a sauce pan and bring to a boil. Reduce heat, cover and simmer for 30-45 minutes.

Caldo Verde (Portuguese Soup with Cauliflower)

Try this healthier version of Caldo Verde! It can also be made in a Slow Cooker/Crock Pot as well!

Caldo Verde (Portuguese Soup with Cauliflower)

Servings:
1 Protein
3 Vegetables
1 Fiber Fulfill

Suitable for all Freedom and FastTrack 2.0 meal plans only

Ingredients:
1 portion lean ground Turkey or Chicken Breast
1 cup Cauliflower florets
1 cup Mustard Greens, trimmed and rinsed
½ medium Onion, chopped
1-2 cloves of Garlic, minced
1 packet MWLC Fulfill Chicken Bouillon (prepared according to package directions)
1 Tbsp fresh Parsley, finely chopped
1 Tbsp fresh Cilantro, finely chopped
1 tsp. Smoked Paprika
¼ tsp. Ground Cumin
Juice of ½ fresh Lemon
Pinch of Red Pepper Flakes
Ground Black Pepper
Unflavored Non-Stick Cooking Spray

Preparation:
Preheat oven to 450 F. Spray cauliflower florets and onion with unflavored non-stick cooking spray and combine with cumin, smoked paprika, and fresh ground black pepper. Spread in a single layer in a baking dish and roast for 30 minutes or until tender. Meanwhile, in a medium pan, cook the ground turkey or chicken over low-medium heat with the garlic and red pepper flakes.

Remove the florets/onion and set aside a medium sized sauce pan. Scrape the browned bits from the pan with the fulfill chicken bouillon and pour the deglazed mixture over the cauliflower and onions. Heat cauliflower and bouillon mix to a boil then reduce heat and simmer for an hour. Remove from heat and puree (optional).

Add the cooked cooked ground turkey or chicken to the sauce pan. Add the mustard greens and parsley, simmer until the greens have softened. Ladle the soup into a bowl and garnish with a sprinkle of cilantro and some fresh squeezed lemon juice and a dash of smoked paprika.

Curried Turkey Vegetable Soup

Garam Masala adds a boost of flavor to this warm and filling soup! Garam masala is a spice blend widely used in Indian cuisine, from curries to soups. Whole spices of cinnamon, mace, peppercorns, coriander seeds, cumin seeds, and cardamom pods are toasted in a pan to release their aromatic flavors, then ground to a powder.

Curried Turkey Vegetable Soup

Servings:
1 Protein
2 Vegetables
1 Fiber
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving of Turkey (boneless and skinless)
1 packet MWLC Chicken Bouillon Fiber Fulfill
8 oz. Water
½ cup Celery, chopped
5 small Green Onions, chopped (save some for garnish)
¼ cup Carrots, chopped
½ cup Soba Noodles, cooked
1 tsp. Garam Masala spice (or substitute ¼ tsp. Curry Powder and ¼ tsp. Pumpkin Pie spice)
1 tsp. fresh Ginger, minced
½ Tbsp Cilantro, chopped (save some for garnish)
Ground Black Pepper, to taste

Preparation:
In a 2 quart sauce pan, add water, chicken bouillon, carrots, ginger, garam masala (curry powder and pumpkin pie spice). Bring mixture to a boil over medium-high heat. Reduce heat to low. Cover and simmer until the vegetables are tender.

Stir in cooked turkey and noodles, cilantro. Simmer 8-10 minutes uncovered or until noodles are tender. Garnish with cilantro and green onion.

Zucchini-Basil Soup

Updated: 2/17/22

Let's start this week with something special from the MWLC recipe book. Try our Zucchini-Basil Soup!

Zucchini Basil Soup

Servings:
Recipe makes 6 servings = 1 Vegetable per serving

Suitable for all Freedom and Fast Track meal plans

Ingredients:
3 cups Zucchini
1 medium Onion, chopped
2 Garlic Cloves, chopped
4 cups water, divided
1/3 cup packed Basil Leaves

Preparation:
Julienne skin (only) from half of zucchini with slicer or use a spiralizer; drain in a sieve until wilted, at least 20 minutes. Coarsely chop remaining zucchini. Cook onion and garlic with unflavored nonstick spray in a 3 to 4-quart heavy saucepan over medium-low heat, stirring occasionally, until softened, about 5 minutes.

Add chopped zucchini and cook, stirring occasionally, 5 minutes. Add 3 cups water and simmer, partially covered, until tender, about 15 minutes. Purée soup with basil in 2 batches in a blender or with a handheld stick blender.

Bring remaining cup water to a boil in a small saucepan and blanch julienned zucchini 1 minute. Drain in a sieve set over a bowl (use liquid to thin soup if necessary). Season soup with pepper. Serve with julienned zucchini mounded on top. Recipe makes 6 servings.

Irish Lamb Stew

Hearty, filling, and guaranteed to warm you up. We hope you enjoy our Irish Lamb Stew!

Updated: 2/17/22

Irish Lamb Stew

Servings:
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Lamb, cut into bite size pieces
1 tsp Onion Powder
1 cup Cabbage, chopped
2 Tbsp Vinegar
½ cup Water
Pepper, Dried Mint and Oregano to taste
Stevia, if desired

Preparation:
Sauté the lamb in a non-stick pan, then pour off any fat and pat dry.

Add remaining ingredients, except cabbage and Stevia. Cover and cook over high heat until steaming. Lower heat and simmer 30 minutes.

Add cabbage. Cover and cook 10 more minutes. Remove from heat. Add Stevia if desired at this time. Garnish with cherry tomato and parsley.