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Sunday, January 30, 2011

Soup on a Cold, Rainy (or foggy) Day

In general, soup ought to be a wonderful way to improve your nutrition, but many soups are high in fat and calories, and very high in sodium. While there are some good alternatives at the grocery store, you can make flavorful, healthy soups at home, without all the additives of the store-bought variety. Here are six delicious low-fat, low-calorie soups to get you started.

Add body to low-fat soups by using potato and some low-fat or nonfat milk, then purée the soup in a blender. This low-fat broccoli soup makes a delicious and satisfying lunch.

Cook Time: 30 minutes
Total Time: 30 minutes


•2 tsp olive oil
•1/2 medium onion, finely chopped (about 3/4 cup)
•1 stalk celery, finely chopped
•1 medium Yukon Gold potato, peeled and cubed
•4 cups fresh broccoli, including stems, chopped
•2 cups low-sodium, fat-free chicken or vegetable broth
•1 1/2 cups nonfat milk

Heat oil on medium heat in a soup pot or Dutch oven. Gently sauté onion and celery for 3-4 minutes, until onion is softened. Add potato and chopped broccoli, followed by the broth and milk. Bring to a boil, then reduce heat, cover and simmer for 20 minutes, until vegetables are tender.

Allow soup to cool slightly, then transfer to a blender in 2-3 batches, and blend until smooth. Return soup to pot and heat gently until ready to serve.

Serves 6.

Per Serving: Calories 88, Calories from Fat 16. Total Fat 1.8g (sat 0.3g), Cholesterol 1mg, Sodium 83mg, Carbohydrate 13g, Fiber 3.1g, Protein 4.9g

For the other 5 recipes CLICK HERE

By Fiona Haynes, About.com Guide

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