Weight Watchers Lasagna Soup
Makes: 6 servings
WW Points: Approx. 5-7 points per serving (depending on your plan)

Ingredients:

  • 1 lb lean ground turkey (93% lean)
  • 1 small onion (diced)
  • 3 cloves garlic (minced)
  • 1 tbsp olive oil (or spray olive oil to lower points)
  • 1 can (28 oz) crushed tomatoes (no salt added)
  • 4 cups low-sodium chicken broth (or vegetable broth)
  • 1 can (15 oz) tomato sauce (no sugar added)
  • 1 tbsp Italian seasoning
  • 1/2 tsp red pepper flakes (optional for spice)
  • 6 whole wheat lasagna noodles (broken into bite-sized pieces)
  • 1/2 cup fat-free ricotta cheese
  • 1/2 cup part-skim mozzarella cheese (shredded)
  • 2 tbsp grated Parmesan cheese
  • 2 cups spinach (optional for added greens)
  • Salt and black pepper to taste
  • Fresh basil (for garnish)

Directions:

  1. Cook the Turkey:
    • Heat olive oil (or use a cooking spray) in a large pot over medium heat.
    • Add the diced onions and cook until soft (about 4 minutes).
    • Add minced garlic and cook for an additional minute.
    • Add the ground turkey, cooking until browned and fully cooked. Season with salt and pepper.
  2. Build the Soup Base:
    • Pour in the crushed tomatoes, tomato sauce, and low-sodium chicken broth.
    • Stir in Italian seasoning and red pepper flakes (if using). Bring the soup to a simmer.
  3. Cook the Pasta:
    • Add the broken lasagna noodles to the soup and cook for 10-12 minutes until the noodles are tender but still firm.
    • Add the spinach in the last few minutes of cooking, allowing it to wilt.
  4. Prepare the Cheese Mixture:
    • In a small bowl, mix the fat-free ricotta cheese with half of the shredded mozzarella and Parmesan cheese.
    • Stir this mixture into the soup, allowing it to melt slightly and thicken the broth.
  5. Serve the Soup:
    • Ladle the soup into bowls and sprinkle each serving with the remaining shredded mozzarella and fresh basil for garnish.

Nutritional Information (per serving):

  • Calories: 280-300
  • Protein: 25g
  • Carbs: 30g
  • Fat: 9g (lower if using spray olive oil)
  • Fiber: 5g
  • Sugar: 6g

Tips & Benefits:

  • Lower Points: Use cooking spray instead of olive oil, and opt for whole wheat lasagna noodles to add fiber without raising the points too much.
  • Increase Vegetables: Add extra veggies like zucchini, mushrooms, or bell peppers to increase fiber and reduce calorie density while adding volume.
  • Boost Protein: Using lean ground turkey provides a great source of protein while keeping the fat content low. You can also substitute with lean ground chicken.
  • Use Fat-Free Cheese: Substituting the mozzarella and ricotta cheese with their fat-free counterparts can further reduce the points without sacrificing the creamy texture.
  • Meal Prep: This soup stores well and can be refrigerated for up to 4 days. It also freezes well, making it a great make-ahead meal.
  • Garnishing Tip: A small dollop of the ricotta mixture on top of each bowl gives a classic lasagna flavor and texture without excessive points.

Benefits:

  • Lean Protein: Ground turkey is lower in fat and calories compared to ground beef, making it an excellent choice for weight management and overall health.
  • High Fiber: Whole wheat noodles and added vegetables provide plenty of fiber, which aids in digestion and helps keep you feeling full.
  • Satisfying Comfort Food: This lasagna soup offers the hearty flavors of traditional lasagna with fewer calories and fat, making it a great option for a cozy, filling meal on Weight Watchers.

Enjoy this lightened-up version of lasagna in a comforting soup form, packed with flavor and low in points!