Healthy, Low-Fat Soup: Recipes and Tips
Looking for a great simple supper? Whip up a hearty and filling soup.
Light and Low-Fat Soups continued...
One cup of whole milk is about 150 calories and 8 grams of fat. Using whole
milk will usually give your soup the creamy taste and texture you desire, but
without all the excess calories and fat. The lower-fat options for
"cream" like whole milk, low-fat milk, and fat-free half-and-half are
more sensitive to high heat, so avoid boiling and add them to the soup toward
the end just to warm.
Here's a chart of the calories, fat, saturated fat, cholesterol, and fiber
found in soup base ingredients so you can compare them for yourself:
|Ingredient 1 (cup)
||Sat. Fat (g)
|Light whipping Cream, liquid
|Stewed tomatoes, Canned
4 More Tips for Low-Fat and Healthy Soups
Here are four more tips to help you keep your soup recipes low fat and
1. If your soup recipe calls for meat, choose leaner cuts whenever possible,
like skinless chicken or turkey breast, pork tenderloin, or sirloin steak
trimmed of visible fat. If the recipe calls for sausage, substitute a less-fat
turkey sausage (such as turkey polska kielbasa links). Remember that you can
usually get by with half as much as the recipe calls for.
2. When using fresh herbs, add them toward the end of cooking or stir them
in right before serving. Some fresh herbs even work well sprinkled on as a
garnish. Add dried herbs in the beginning or middle of cooking so they have
plenty of time to rehydrate and give off their flavor.
3. If the soup recipe calls for stirring in butter at the end of the cooking
process, just don’t go there. If it calls for sautéing vegetables in butter in
the beginning, just use a tablespoon of olive oil or canola oil instead. If you
need more moisture as the vegetables are browning, add in a couple of
tablespoons of water, wine, or broth.
4. Pump up the fiber in your soups by adding beans when possible and use
whole grains like barley, brown rice, wild rice, or whole wheat blend pastas
instead of refined grains.