iCANcook: Buffalo Chicken Soup

Ever wish you had time to make meals, but your schedule simply does not allow for hours of food prep? Then this mini food series is for you! Each week this October, I’ll post a new recipe starring canned food + spices + fresh meat. The preparation for each meal will be so minimal or…

Buffalo Chicken Chili

1 1/2 cup cooked chicken, shredded or cubed (OR cooked ground chicken/turkey*) 1 can fire roasted tomatoes 1 can great northern beans 1 cup chicken stock 1/2 onion diced 2 garlic cloves, minced 1 cup frozen corn 2 celery stalks, diced 1/4 cup blue cheese Greek yogurt dressing (I recommend Bolthouse)** 1/4 cup buffalo sauce…

Broccoli Cheddar Soup

1 head of cauliflower, cut into florets (approx 5-6 cups) 4 cups water 2 vegetable bouillon cubes Boil water with bouillon in a med sauce pan; add cauliflower and cook until fork-tender. 1 med onion, chopped (approx 1/2 cup) 3-4 garlic cloves, minced 1 Tbsp olive oil Saute onion and garlic in olive oil until…

Amigo Soup

I call this soup “Amigo Soup” because of its Mexican flavor and the ingredient “friends” that pair so deliciously together. I have the ingredients wittingly listed in pairs – flavors and textures that complement each other in this dish! This is such an easy throw-together recipe and freezes well, so it’s a great meal to…

Spiced Butternut Soup

  Crockpot time: 4-6 hours // Serves 6 1 butternut squash, roasted and pureed, OR 2 cans pureed 100% butternut squash or 100% pumpkin (if you can’t find canned butternut) 1 small sweet onion, diced small (or white cooking onion) 2 garlic cloves, minced 1 cup chicken broth 2 tsp curry powder 1 tsp salt…

Taco Soup

16 oz ground turkey 1 small onion, diced 2 garlic cloves, minced 2 cans black beans, drained 1 1/2 cups frozen corn 2 cans diced tomatoes with chilis 1 can red enchilada sauce 1 packet low-sodium taco seasoning 2 cups vegetable or chicken broth 4 oz spinach, torn or cut into bite-size pieces Cook turkey,…

Quinoa Chili

Ingredients: 2 cans (14.5 oz) fire roasted tomatoes 1 can (16 oz or less) tomato sauce 1 can (16 oz or less) black beans, drained 1 can (16 oz or less) cannellini or navy beans, drained 1 can (4.5 oz) diced green chiles 2 cups vegetable broth (or 2 cups hot water with 2 veggie…

Pumpkin Chicken Chili

1 1/2 cups cooked chicken, cubed 1 can pumpkin puree 1 can fire roasted tomatoes 1 can great northern beans, rinsed and drained 1/2 to 1 cup chicken stock 1/2 med onion diced (optional: sautee onion before adding to crockpot) 1 1/2 tsp chili powder 1/2 tsp garlic powder 1/2 tsp smoked paprika 1/2 tsp…

Vegeta-ful Soup

Ingredients: 1 Tbsp olive oil 1 medium yellow onion, diced 4 garlic cloves, minced 2-3 large carrots, peeled and chopped (approx 2 cups) 2-3 celery stalks, chopped (approx 2 cups) 2 cups green beans, trimmed and chopped 2 14-oz cans petite diced tomatoes 1 14-oz can garbanzo beans/chickpeas, drained 4 cups vegetable stock 1 1/2…

Chicken Alfredo Soup

Healthy Alfredo Sauce: 1 head of cauliflower, cut into florets (approx 5-6 cups) 4 cups water 2 vegetable bouillon cubes Boil water with bouillon in a med sauce pan; add cauliflower and cook until fork-tender. 1 med onion, chopped (approx 1/2 cup) 3-4 garlic cloves, minced 1 Tbsp olive oil Saute onion and garlic in…

Curry Chicken Butternut Soup

1/2 med onion, diced 2 garlic cloves, minced 1 Tbsp fresh garlic, minced or grated. 1 lb chicken tenderloins, cut into cubes 1/2 butternut, cubed (approx 2 cups of cubes) 1 stalk green onion, diced, approx 2 Tbsp 2 Tbsp curry powder 1/2 tsp cumin 1/4 tsp coriander sprinkle of cayenne sprinkle of red pepper…