Tonight’s Items: Keeping Soup Simple Nutrition Solutions Presents Cooking Demonstration with Chef James Cline Tonight’s Items: Keeping Soup Simple Baked Whole Grain Tortilla Chips  Lean Turkey Chili Siggi Ranch Dip w/ Vegetable Crudité

Tortilla Nutritional Information - 8 to 9-inch each Baked Tortilla Chips Make your own homemade tortilla chips! Cut calories by using non-stick spray Pick your favorite low-calorie, whole grain wrap Using a non-stick spray vs a drizzle of olive oil can save calories! INGREDIENTS 6ea 9” Whole Wheat Flour Tortillas Drizzle Olive Oil 1 tsp Salt 1 tsp Pepper DIRECTIONS Pre-heat oven to 180 Cut tortillas into squares, spread out evenly without touching Use non-stick olive oil to spray chips, sprinkle salt and pepper Bake for 30 – 40 min till desired doneness. Let cool. Yields: 6, 3oz servings Tortilla Nutritional Information - 8 to 9-inch each   Cal Fat Grams Carb Grams Flour Tortillas 120 3.5 grams 19 grams Low-Carb Corn Tortillas 70 2.5 grams 10 grams Corn Tortillas 30 1.5 grams 30 grams

Make sure to purchase “Lean Ground Turkey”. See example below: Using Unsalted Beef Stock vs. Regular Beef Stock will save you 380 mg/serving. Nutrient-dense chili that’s low in calories. Good source of magnesium, folic acid, manganese, and fiber. Turkey Chili INGREDIENTS 2 pounds lean ground turkey (at least 90% lean) 1 can (28 ounces) no-salt-added crushed tomatoes 2 cups water 2 large onions, coarsely chopped 2 tablespoons chili powder 2 teaspoons garlic powder 1 teaspoon paprika 1 teaspoon ground black pepper 1 teaspoon ground cumin 1 teaspoon dried oregano ½ teaspoon ground red pepper (or more to taste) 2 teaspoons whole-wheat flour (or all-purpose flour) 1 cans (15 ounces each) no-salt-added black beans, drained and rinsed 2 cups frozen corn kernels DIRECTIONS In a large skillet over medium-high heat, brown the turkey, stirring to break up the meat. Drain the fat. Add the tomatoes, water, onions, chili powder, garlic powder, paprika, black pepper, cumin, oregano, and red pepper. Mix thoroughly. Cover and simmer, stirring occasionally, 25 to 30 minutes. Stir in the flour, and cook, stirring, 2 minutes. Stir in the beans and corn and cook, uncovered and stirring occasionally, for 20 minutes. Yields: 8, 5oz servings Nutrition Facts Serving Size: 5 oz Amount/Serving Total Fat 2.5 g Total Carb 29g Calories: 269 Protein 34g

Siggi’s Yogurt Ranch Dip ALTERNATIVE SOUR CREAM RECIPES: -1 cup nonfat or lowfat cottage cheese -1 tablespoon lemon juice or white vinegar -blend and enjoy Serving size 1 Tbs -1cup fat free Greek yogurt (I use Fage) -1tablespoon fresh squeezed lemon juice(juice of about two wedges) Siggi’s Yogurt Ranch Dip INGREDIENTS 1 container siggi’s Plain 0% Yogurt 1/4 cup white wine vinegar 1ea clove garlic, finely minced ½ small shallot, minced 1 tsp dill, chopped 1 tsp chives, chopped 1 tsp parsley, chopped 1/4 cup extra virgin olive oil Tt salt and pepper DIRECTIONS Combine all ingredients in a jar with the exception of the olive oil. Mix well and then slowly drizzle in the olive oil slowly while whisking. Add salt and pepper to taste. Enjoy with your salad or as a crudités dip! Yields 6, 1 ounce servings Nutrition Facts Serving Size: 1 oz Amount/Serving Total Fat 0 g Total Carb 2 g Calories: 20 Protein 2 g

NOTES: Complement your soup with a side salad and Walden Farms Calorie Free Dressing. ENJOY 10% OFF SELECT WALDEN FARMS PRODUCTS NO CALORIES, FAT, CARBS, GLUTEN OR SUGARS OF ANY KIND! All varieties of Walden Farms Salad Dressings Offer Available October 2017 Only