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Healthy, Low-Fat Soup: Recipes and Tips

Looking for a great simple supper? Whip up a hearty and filling soup.

3 Healthy, Low-Fat Soup Recipes continued...

Yield: 6 large servings 

Per serving: 321 calories, 21 g protein, 52 g carbohydrate, 5.5 g fat, 1.5 g saturated fat, 5 mg cholesterol, 11.4 g fiber, 323 mg sodium. Calories from fat: 15%.


Winter Chicken & Barley Soup 

WebMD Weight Loss Clinic members: Journal as 1 cup "hearty stew"

1 tablespoon olive or canola oil

1/2 cup chopped onion

1 cup chopped celery

2 cups sliced mushrooms (about 6 ounces)

1 tablespoon minced garlic

1 cup chopped carrots

1 1/2 cups chopped, cooked skinless chicken breast (about 7 ounces cooked)

5 cups low-sodium chicken broth

2/3 cup pearl barley

1/4 cup chopped fresh parsley (or 1 tablespoon parsley flakes)

1/3 slivered almonds, toasted (toast by heating over medium heat in nonstick frying pan, stirring often, until golden brown)

Pepper to taste

Salt to taste (optional)

  • Add oil to a large nonstick saucepan over medium heat. Stir in onions, celery, mushrooms and garlic and sauté until mushrooms are lightly browned (about 7 minutes).
  • Stir in carrots, chicken, and broth and bring to boil. Stir in the barley, cover the saucepan, and reduce heat to simmer. Cook for about an hour or until barley is just tender.
  • Turn off the heat and stir in parsley and almonds. Add pepper to taste and salt to taste if desired. 

Yield: 6 servings

Per serving: 246 calories, 18 g protein, 26 g carbohydrate, 9.5 g fat, 2 g saturated fat, 32 mg cholesterol, 6 g fiber, 156 mg sodium. Calories from fat: 33%.

Light New England Clam Chowder 

WebMD Weight Loss Clinic members: Journal as 1 1/2 cup of "cream based soup" OR 1 cup "hearty stews"

3 medium to large red potatoes, cubed

1/2 cup chopped or sliced celery (about 2 large stalks)

1 medium onion, chopped

1/4 cup flour

4 cups whole milk (low-fat milk can also be used)

2 tablespoons whipped butter or less fat margarine

1 teaspoon salt (optional)

1 teaspoon sugar

1 cup chopped clams (2, 6.5-ounce cans chopped clams, drained)

10 drops Tabasco sauce

1/4 cup shredded Parmesan cheese

Freshly ground pepper to taste

  • Add potatoes, celery, and onion to a large, nonstick saucepan and add just enough water to cover. Bring to a boil and cook until tender (about 15 minutes).
  • While vegetables are boiling, add flour and 1/4 cup milk to a 2-cup measure and stir to make a paste. Stir in another 1/4 cup of milk. Melt butter or margarine in a medium, nonstick saucepan over medium heat. Stir in the flour and milk mixture, then slowly whisk in the remaining 3 1/2 cups milk. Stir in the salt, if desired, and the sugar and continue cooking and stirring until soup is nicely thickened (about 5 minutes).
  • Add the milk mixture to the potato mixture in large saucepan and stir in the clams and Tabasco sauce. Cover saucepan and simmer for 15 minutes.
  • Stir in Parmesan and pepper to taste. 

Yield: 8 servings

Reviewed on October 30, 2007

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