1. 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

3. 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

4. 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

5. 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

6. 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 Only