5 ounces cooked cocktail (medium-small) shrimp ВЅ cup udon noodle soup base concentrate (found at Japanese markets) 2 cups peeled and cubed eggplant (1-inch cubes), use Japanese eggplant if available 1 fresh Anaheim or banana pepper, deseeded and chopped 1 cup shiitake mushrooms, chopped Directions
In a medium pot, combine soup base with 3ВЅ cups of water and bring to a boil.
Add all the veggies, reduce heat to low, and simmer for 15 minutes. Then add the shrimp to the soup. Cook for another 2 minutes or until shrimp are thoroughly heated. 
MAKES 5 SERVINGS HG Tip:This soup tastes even better the next day (as soups often do!). southwestern surprise PER SERVING (1 generous cup): 168 calories, 1g fat, 702mg sodium, 29g carbs, 6.5g fiber, 6g sugars, 9g protein 
Not to sound like a cheesy commercial, but this soup is so thick, it «eats like a meal.» It's almost too easy to prepare a super-sized batch, and it tastes even better the next day! (HG Tip: Freeze leftovers in individual servings for microwavable, super-filling, guilt-free snacks!) Ingredients 4 ounces cooked extra-lean ground beef, drained One 16-ounce package frozen sweet corn kernels Two 15-ounce cans pinto beans, rinsed and drained One 15-ounce can black beans, rinsed and drained Three 14.5-ounce cans no-salt-added diced tomatoes One 14.5-ounce can Italian-style diced tomatoes 1 envelope taco seasoning mix 1 envelope ranch dip/dressing mix Вј cup minced onions Salt and black pepper, to taste Directions
Pour the tomatoes and corn into a large pot. Add remaining ingredients and stir thoroughly. Bring to a boil.
Reduce heat to low and let simmer for 15 minutes. Remove from heat and allow soup to sit for at least 5 minutes. Add salt and pepper to taste. MAKES 12 SERVINGS chapter four let's do lunch lunches and mini meals it's midday munchie madness! Are you a mini-meal maniac? Love filling up on lots of 150-to 300-calorie or so eats throughout the day? The recipes in this chapter are great little snacks or small meals. There are sandwiches, wraps, kabobs (everything tastes better on a stick), stir-frys, and more—and all are awesome. Since this chapter is over flowing with recipes, let's not waste any time yapping about 'em. Dig in. .
