[www.keralites.net] 11 Healthy Soup Recipes

 

11 Soup Recipes Under 300 Calories Each

There's nothing quite as appetizing as a bowl of hot soup on a cold winter's day. These 11 mouth-watering soup recipes containing less than 300 calories each that will keep you warm this winter season.

1) French Onion Soup

Ingredients: 8 cups less-sodium beef broth 8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace) 8 (1-ounce) slices French bread, cut into 1-inch cubes 4 cups thinly vertically sliced Walla Walla or other sweet onion 4 cups thinly vertically sliced red onion 2 teaspoons olive oil  1/2 teaspoon sugar 1/2 teaspoon freshly ground black pepper  1/4 cup dry white wine 1/4 teaspoon chopped fresh thyme 1/4 teaspoon salt  Directions: Heat olive oil in a Dutch oven over medium-high heat.  Add onions to pan, and sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon of salt.  Reduce heat to medium, and cook for 20 minutes, stirring frequently.  Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown.  Stir in wine, and cook for 1 minute.  Add broth and thyme, and bring to a boil.  Cover, reduce heat, and simmer 2 hours. Preheat Broiler Place bread in a single layer on a baking sheet, and broil for 2 minutes or until toasted, turning after 1 minute. Place 8 ovenproof bowls on a jelly-roll pan.  Ladle 1 cup soup into each bowl.  Divide bread evenly among bowls, and top each serving with 1 cheese slice.  Broil 3 minutes or until cheese begins to brown.

2) Hot and Sour Soup with Shrimp

Ingredients: 1 1/2 pounds medium shrimp, peeled and deveined 8 ounces reduced-fat firm tofu, drained and cut into 1-inch cubes 3 cups fat-free, less-sodium chicken broth 1/2 cup presliced mushrooms 1 tablespoon low-sodium soy sauce 1 (8-ounce) can sliced bamboo shoots, drained 1 tablespoon cornstarch 2 tablespoons water 1 large egg white, beaten 1/4 teaspoon chili oil 2 1/2 tablespoons fresh lemon juice 2 tablespoons chopped green onions 1 teaspoon white pepper Directions: Combine first 4 ingredients in a large saucepan, and bring to a boil.  Reduce heat, and simmer 5 minutes.  Add juice, pepper, shrimp, and tofu to pan, then bring to a boil.  Cook for 2 minutes or until shrimp is almost done.  Combine cornstarch and water in a small bowl, stirring until smooth.  Add cornstarch mixture to pan, and cook for 1 minute, stirring constantly with a whisk.  Slowly drizzle the egg white into pan, stirring constantly. Remove from heat, and stir in chili oil and onions.

3) Chunky Potato-Crab Chowder

Ingredients: 8 ounces lump crabmeat, shell pieces removed 1 (14 3/4-ounce) can cream-style corn 1 (14-ounce) can fat-free, less-sodium chicken broth 3 1/2 cups (1-inch) cubed red potato (about 1 pound) 3 tablespoons all-purpose flour 2 1/2 cups 2% reduced-fat milk 2 tablespoons butter 1 cup chopped onion 3/4 cup chopped celery 1 garlic clove, minced 1/4 teaspoon grated whole nutmeg 1/2 teaspoon freshly ground black pepper 3 tablespoons chopped fresh parsley 2 teaspoons chopped fresh thyme 1 teaspoon salt Directions: Melt butter in a large saucepan over medium-high heat.  Add onion, celery, and garlic, then sauté 4 minutes.  Add potato, and sauté for 1 minute.  Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in milk, thyme, pepper, nutmeg, corn, and broth.  Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potatoes become tender, stirring occasionally.  Stir in crab, parsley, and salt. Cook 5 minutes, stirring occasionally.

4) Vegetable Soup with Pistou

Ingredients: Soup 1/2 cup dried navy beans 6 cups water 1 3/4 cups chopped leek 3/4 cup uncooked elbow macaroni 3/4 cup peeled diced potato 1 cup chopped onion 1 cup finely chopped carrot (about 2 medium) 1 cup chopped seeded peeled tomato 1 1/2 cups diced zucchini (about 2) 10 cups water 1/4 pound green beans, trimmed and cut crosswise in half 1/4 teaspoon black pepper 8 parsley sprigs 1 bay leaf Dash of ground thyme 1 1/2 teaspoons salt Pistou 4 garlic cloves, peeled 1/3 cup grated Parmesan cheese 1 cup fresh basil leaves 2 tablespoons extra-virgin olive oil Fresh thyme sprigs (optional) Directions: Soup  Sort and wash beans, and place in a large Dutch oven.  Cover with water to 2 inches above beans, then cover and let stand for 8 hours.  Drain, and return beans to pan.  Add 6 cups water, then bring to a boil.  Reduce heat, and simmer for 45 minutes or until tender. Drain, and then return beans to pan. Add leek and next 9 ingredients (through dash of thyme) to pan, stirring to combine.  Add 10 cups water, and then bring to a boil.  Reduce heat, and simmer 30 minutes or until potato is tender. Stir in zucchini, macaroni, and green beans.  Cook 15 minutes or until macaroni is tender.  Discard bay leaf. Pistou Combine basil, cheese, and garlic in a food processor, and then process until a stiff paste forms.  With processor on, slowly pour oil through food chute, and process until well blended.  Serve with soup.  Garnish with thyme sprigs (optional).

5) Asian Chicken Noodle Soup

Ingredients: 2 (14-ounce) cans fat-free, less-sodium chicken broth  1 pound chicken breast tenders, cut into bite-sized pieces  4 ounces uncooked angel hair pasta 1 tablespoon vegetable oil  1 tablespoon bottled minced garlic 1 tablespoon bottled grated ginger 2 stalks fresh lemongrass, peeled 2 green onions, thinly sliced 1/4 cup chopped fresh cilantro  1 red chili pepper, finely chopped 1 tablespoon fresh lime juice 1/2 teaspoon salt  2 cups water Directions: Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, lemongrass, and sauté for 3 minutes.  Add water and broth, then bring to a boil.  Add chicken and pasta.  Cook 5 minutes or until chicken is done.  Remove from heat, and stir the remaining ingredients in.  Allow it to stand 5 minutes.  Discard lemongrass.

6) Butternut Squash Soup

Ingredients: Soup 3 1/2 cups cubed peeled butternut squash (about 1 1/2 pounds) 1 tablespoon butter 2 1/2 cups fat-free, less-sodium chicken broth 3/4 cup chopped carrot 1/2 cup chopped sweet onion 1/8 teaspoon salt Toast 4 (1-ounce) slices French bread 3 ounces thinly sliced Swiss cheese Directions: Soup Melt butter in a large saucepan over medium-high heat.  Add squash, carrot, and onion, and sauté for 12 minutes.  Add chicken broth, and bring to a boil.  Cover, reduce heat, and simmer for 30 minutes.  Remove from heat, and stir in half-and-half and salt. Preheat broiler. Place squash mixture in a blender.  Remove center piece of blender lid (to allow steam to escape), and secure blender lid on blender.  Place a clean towel over opening in blender lid (to avoid splatters).  Blend until smooth. Toasts Arrange French bread on a baking sheet.  Broil for 1 minute or until lightly toasted.  Turn bread over, and top evenly with Swiss cheese.  Broil for 1 minute or until bubbly.  Serve toasts with soup.

7) Creamy Zucchini Soup with Mixed Herbs

Ingredients: 16 (1/4-inch-thick) slices French bread baguette (about 4 ounces) 5 cups fat-free, less-sodium chicken broth 9 cups (1-inch) sliced zucchini (about 2 1/2 pounds) 1 1/2 cups chopped onion 2 garlic cloves, minced 3 tablespoons fresh tarragon leaves 3 tablespoons chopped fresh chives 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 garlic clove, halved 3/4 cup fresh flat-leaf parsley leaves 1 tablespoon olive oil, divided 1 teaspoon fresh lemon juice 1/8 teaspoon salt 1/8 teaspoon black pepper Cooking spray Directions: Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat.  Add onion and minced garlic; then sauté 5 minutes or until tender.  Add zucchini, broth, 1/2 teaspoon salt, 1/2 teaspoon pepper, and then bring to a boil.  Reduce heat, and simmer 25 minutes or until zucchini is very tender.  Let stand 5 minutes. Place half of the zucchini mixture in a blender, and cover  it tightly, and process until smooth.  Pour pureed zucchini mixture into a large bowl.  Repeat procedure with remaining zucchini mixture.  Place pureed zucchini mixture in pan.  Cook over low heat 5 minutes or until thoroughly heated.  Keep warm. Preheat oven to 400°. Place bread slices in a single layer onto a baking sheet. Coat bread with cooking spray.  Bake at 400° for 5 minutes or until toasted.  Rub bread with cut sides of garlic clove. Place parsley, tarragon, and chives in a small bowl.  Combine 1 1/2 teaspoons oil, juice, 1/8 teaspoon salt, and 1/8 teaspoon pepper.  Pour over parsley mixture, and toss well. Spoon 1 cup soup into each of 8 bowls.  Divide parsley mixture evenly over toasted bread slices.  Top each serving with 2 bread slices.  Serve immediately.

8) Simple Clam Chowder

Ingredients: 6 (6 1/2-ounce) cans chopped clams, undrained 5 cups diced peeled baking potato (about 1 pound) 4 (8-ounce) bottles clam juice 3 cups fat-free milk 2 bacon slices 1/2 cup all-purpose flour (about 2 1/4 ounces) 2 garlic cloves, minced 2 cups chopped onion 1 1/4 cups chopped celery 1 bay leaf 1/2 teaspoon salt 1/2 teaspoon dried thyme Directions: Cook bacon in a large Dutch oven over medium heat until crisp.  Remove bacon from pan, reserving 1 teaspoon of the drippings in the pan.  Crumble bacon, and set aside. Add onion, celery, salt, thyme, and garlic to drippings in pan.  Cook 4 minutes or until vegetables are tender. Drain clams, reserving liquid.  Add clam liquid, potato, clam juice, and bay leaf to pan, and then bring to a boil.  Reduce heat, and simmer 15 minutes or until potato is tender. Discard bay leaf. Combine milk and flour, stirring with a whisk until smooth. Add flour mixture to pan, and bring to a boil.  Cook 12 minutes or until thick, stirring constantly.  Add clams, and cook for 2 minutes.  Sprinkle with bacon.

9) Tortilla Soup

Ingredients: 2 pounds boneless, skinless chicken breast, cut into 1/4-inch thick strips 1 package (8 oz.) small corn tortillas, cut into 1/4-inch thick strips  12 cups reduced-sodium chicken broth 8 cloves garlic, minced 1 can (28 oz.) diced tomatoes 2 large onions, chopped 1 tablespoon vegetable oil, plus more for frying 1 cup chopped fresh cilantro 1 teaspoon ground cumin 1/2 teaspoon red chile flakes Sliced avocado, sour cream, grated Monterey jack cheese, additional chopped cilantro, and/or sliced green onions for topping Juice of 2 limes 1 tablespoon plus 1 1/2 tsp. coarse kosher salt Directions: Heat 1 tablespoon of vegetable oil into a large pot (at least 5 qts.) over medium heat.  Add onions and cook until translucent, 5 to 7 minutes.  Stir in two-thirds of the garlic, 1 tablespoon salt, cumin, and chile flakes and cook 2 minutes. Add broth, tomatoes, half the lime juice and increase heat to a gentle simmer. Cook for 20 minutes. Pour about 1 inch of vegetable oil into a small frying pan set over medium-high heat.  When oil is hot but not smoking, add one-third of the tortilla strips and cook until golden brown and crisp, about 2 minutes.  Transfer strips to a paper towel-lined baking pan with a slotted spoon.  Repeat with remaining tortilla strips in two batches. Sprinkle with 1 teaspoon of salt, and set aside. Purée soup in batches into a blender.  Return soup to pot and resume simmering.  In a small bowl, toss chicken with remaining lime juice, garlic, and 1/2 teaspoon salt.  Marinate at room temperature for 10 minutes, then add to soup and simmer 5 minutes, until chicken is just cooked through. Stir in cilantro, and serve hot with tortilla strips and your choice of toppings.

10) North Woods Bean Soup

Ingredients: 7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces 2 (15.8-ounce) cans Great Northern beans, drained and rinsed 1 (6-ounce) bag fresh baby spinach leaves 4 cups fat-free, less-sodium chicken broth 1 cup baby carrots, halved 1 cup chopped onion 2 garlic cloves, minced 1/2 teaspoon dried Italian seasoning 1/2 teaspoon black pepper Cooking spray Directions: Heat a large saucepan coated with cooking spray over medium-high heat.  Add carrots, onion, garlic, and kielbasa, and sauté for 3 minutes, while stirring occasionally.  Reduce heat to medium, and cook 5 minutes.  Add the broth, Italian seasoning, pepper, and beans.  Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 cups of the soup in a food processor or blender, and process until smooth.  Return the pureed mixture to pan.  Simmer an additional 5 minutes.  Remove soup from heat.  Add the spinach, stirring until spinach wilts.

11) Tomato Soup with Parmesan Toast

Ingredients: 6 (1-ounce) slices diagonally cut French bread (about 1 inch thick) 6 tablespoons shredded Parmesan cheese 1 (28-ounce) can diced tomatoes, undrained  4 cups organic vegetable broth (such as Swanson Certified Organic) 2 cups chopped onion  2 cups chopped fennel bulb 2 garlic cloves, minced  2 teaspoons olive oil  1 thyme sprig 1/4 teaspoon freshly ground black pepper 1/4 teaspoon salt Directions: Heat oil in a large Dutch oven over medium-high heat.  Add onion to pan, and sauté 3 for minutes.  Add fennel, and sauté for 3 minutes.  Add garlic, and sauté for 5 minutes or until vegetables are tender. Add broth, tomatoes, and thyme to pan, then bring to a boil. Partially cover, reduce heat, and simmer 35 minutes.  Remove pan from heat, and allow it to cool for 5 minutes. Discard thyme sprig, and place half of the tomato mixture into a blender.  Remove center piece of blender lid (to allow steam to escape), and then secure lid onto blender.  Place a clean towel over opening in blender lid (to avoid splatters).  Blend until almost smooth, and then Pour into a large bowl. Repeat procedure with remaining tomato mixture.  Stir in salt and pepper, and keep warm. Preheat broiler. Place bread slices on a baking sheet.  Sprinkle 1 tablespoon cheese on each.  Broil 2 minutes or until cheese melts.

---

www.keralites.net

__._,_.___

---

Posted by: Cool Kis <cooolkis@gmail.com>

---

Reply via web post

•

Reply to sender

•

Reply to group

•

Start a New Topic

•

Messages in this topic (1)

---

Have you tried the highest rated email app?

With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.

---

KERALITES - A moderated eGroup exclusively for Keralites...

To subscribe send a mail to Keralites-subscribe@yahoogroups.com.
Send your posts to Keralites@yahoogroups.com.
Send your suggestions to Keralites-owner@yahoogroups.com.

To unsubscribe send a mail to Keralites-unsubscribe@yahoogroups.com.

Homepage: http://www.keralites.net

Visit Your Group

• New Members 6

• Privacy • Unsubscribe • Terms of Use

.

__,_._,___