NORTHWOODS COOKS: More soup's on!

Donna Anderson, a SNAP-Ed educator with the University of Minnesota Extension office in Park Rapids, shares additional soup recipes and suggestions for healthy eating. These recipes provide a healthy way of incorporating all the foods in MyPlate.com. Find more Extension Center for Family Development recipes at z.umn.edu/therecipebox.

Minnesota White Chili

1 cup onion, chopped

1 teaspoon garlic powder

1 teaspoon cumin or more depending on taste preferences

1 pound ground turkey

6 cups water

2 tablespoons instant chicken bouillon

1 green pepper, washed and diced

10-ounce package frozen corn

15-ounce can white beans (cannellini, great northern, navy etc.), rinsed and drained

2 cups cooked wild rice (1/2 cup dry rice cooked in 1-1/2 to 2 cups water for 40 minutes)

If using frozen ground turkey, put in the refrigerator the day before to thaw, or thaw in the microwave and cook immediately. Over medium heat, cook onion in 2 tablespoons of water in bottom of a large pan. If the water evaporates too quickly, just add a little more. Add seasonings and ground turkey. Crumble and cook thoroughly. Be sure all of the pink color in the meat and juices is gone. Add bouillon, 6 cups water, green pepper, corn, beans, and cooked rice, stirring. Simmer over medium heat for 30-40 minutes.

Cream of Chicken Wild Rice Soup

Cream soup base mix:

2 cups nonfat dry milk

3/4 cup cornstarch

1/4 cup instant chicken bouillon

1 tablespoon dried onion flakes

1/4 teaspoon black pepper

1 teaspoon onion powder

1 teaspoon garlic powder

Soup:

1/2 cup cooked wild rice

1/4 cup diced cooked potatoes

1 cup water, plus 1/4 cup cold water

Optional: 1/4 cup grated cheese and/or 1 teaspoon bacon bits.

Stir all “mix” ingredients in a medium bowl. Store in the refrigerator in a covered, airtight container. In a medium saucepan, mix the wild rice, potatoes, and 1 cup water. Bring to a boil.

In a small bowl, mix 1/3 cup of the cream soup base mix into 1/4 cup cold water. Gradually stir this mixture into the soup. Heat thoroughly and serve, topping with cheese and/or bacon bits as desired.

Mexican Chicken Soup

2 15-ounce cans diced tomatoes (Mexican-style), no salt added

15-ounce can low sodium black beans, drained and rinsed

2 cups frozen corn or 1 12-ounce can corn, drained and rinsed

2 cups low-sodium chicken broth

2 cloves garlic, minced or 1/2 teaspoon garlic powder

1 teaspoon chili powder

1 teaspoon ground cumin

1/4 teaspoon black pepper

1 pound skinless, boneless chicken breast, cut into large cubes

Mix all ingredients except for the chicken in a large saucepan. Add the chicken and heat to boiling. Reduce heat and simmer, covered, for 20 minutes or until the chicken is tender and fully cooked. Remove chicken and place on a plate. Use forks to shred the chicken. Once shredded, return chicken to the soup and reheat if needed.

Corn Chowder

1/2 teaspoon canola oil

1/2 cup onion, chopped

1 cup potato, peeled and diced (1 medium potato)

15-ounce can whole kernel corn, drained; save liquid

1/4 teaspoon salt

1 teaspoon garlic powder

1 tablespoon dried parsley

1/4 teaspoon pepper

2 tablespoons flour

2 cups skim milk

Sauté onion in oil until tender. Add potato, corn liquid, salt, garlic powder, and dried parsley. Cook until potato is almost tender. Add corn and pepper. In a small bowl or cup, stir flour into a little of the milk to make a smooth mixture. Add to corn mixture. Add remaining milk. Cook, stirring constantly, about 5 minutes, or until slightly thickened.

Readers are invited to submit four to five of their favorite recipes to enjoy, along with a note about what makes them special. Send recipes to lskarpness@parkrapidsenterprise.com or by mail to the Park Rapids Enterprise, 203 Henrietta Ave. North, Park Rapids, MN 56470 and they may appear in a future issue.