Tag Archives: low fat soup recipe

Super Delicious Chicken and Vegetable Soup

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Back in the day, when I took over cook duties at our little cafe in North Sydney, I remember chicken soups were always a hit in winter.

So, I have dredged out some memories from those days that I have conveniently blocked out (I had to get up at 5am. I was 21. 5am!!!!).

Here is a low fat, low GI soup that will keep you feeling full and taste like a creamy, tasty chicken soup that is full of fat and good things.

Chicken and Vegetable Soup Recipe

Ingredients:

1 x lg carton of chicken stock (4 x cups)

Diced Veges (leeks, carrot, sweet potato, spinach, zucchini, corn, celery, brocoli)

1 x lg can of creamed corn

some chicken (I used left over from Charcoal chicken the night before – highly recommend)

1 x lg can Evaporated Skim Milk (or Skinny Tinny for regular readers)

Method:

Saute the leeks while you’re finishing chopping the rest of the veges, and then as you chop, throw in the rest.

Fry off the veges for at least 5 minutes, keep stirring (this strengthens the flavour)

Throw in the stock and creamed corn and chicken.

Simmer until veges cooked.

Throw in the skinny tinny.

Season, stir and serve.

Notes on the Recipe

Obviously, you can add whatever veges you like.

The creamed corn helps to make this soup feel richer and creamier, so keep it in.

Sweet Potato and Lentil Soup

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Here’s a mid-week quicky.

I have been eating soups for lunch for many months now and I am tiring of the same old, same old.

So, inspired by my friend L-Mac, I created a lovely little soup that you might like to try.

It is LOW fat, LOW GI and vegetarian.

Sweet Potato and Lentil Soup Recipe

Ingredients:

1 smallish sweet potato

half a butternut pumpkin

1 carrot

1 cup of dry red lentils (or so)

2 leeks

2 stalks of celery

2 tsp minced garlic/ or 2 cloves

2 tsp minced ginger

1 large carton, or 4 cups of vegetable stock

1 large tin of evaporated skim milk

Method:

Chop everything smallish.

Saute leeks, garlic and ginger

Add all the vegetables and fry off for a minute or so

Add lentils and stock and simmer until all components are cooked.

Add water as necessary, during cooking.

Puree with stick blender or blender.

Add skinny tinny milk and season to taste. Lots of pepper in this one!

Notes on the recipe

The beauty of this soup is that it goes well with corriander, or even a dash of sweet chilli, or fresh chilli for an asian lilt. Or it also goes nice with some freshly chopped chives (or dried, packet ones, like I was forced to use) and some sour cream.

It goes pretty much like a pumpkin soup but is packed with more vegetables and lentils and sweet potato which makes it more nutritious and will keep you fuller for longer.

When you re-heat, add some water as it can get a little thick sitting in the fridge.

You can play around with spices and maybe add some cumin, or paprika or cayenne pepper when simmering.

Red Lentil Soup

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The weather is cooling down (well, it is in the Southern hemisphere anyway) and so it’s time bring out the soup recipes.

To keep the calorie count down, I have carb-free meals for lunch, as it feels to me the most expendible meal of the day, in terms of deliciousness. Not like breakfast and dinner.

Now don’t get me wrong, this soup is not un-delicious, it is actually really tasty and light. But my point is, it is low fat and low in carbohydrates (unless you eat with bread that is).

Turkish Red Lentil Soup Recipe

Ingredients:

1 onion

1 carrot

2 cloves of garlic

1 tsp paprika

1 tsp cumin

pinch cayenne pepper

1 litre of chicken or vegetable stock

200 g dried, red lentils

1 or 2 tomatoes, diced

1 tbs dried mint

Method:

In a processor, blitz the onion, carrot and garlic (or very finely chopped).

Saute the onion, garlic and carrot in a drizzle of olive oil.

Add the spices and fry a little until fragrant.

Add stock and lentils and simmer for 20 minutes.

Add the diced tomato and dried mint and simmer further 1o minutes.

Serve with a sprinkle of sumac and a dollop of natural yoghurt.

Afiyet olson!

(that means, enjoy your meal, in Turkish…I think)



Hey Fatty! Low Fat Curry Soup

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Sorry, didn’t intend to offend anyone, I was just be sensationalist and trying to get your attention.

If you’re not worried about your weight, then please disregard the ‘hey fatty’ comment but you are most welcome to read on. And if you are worried about your weight, and let’s face it, we all need to keep an eye on our waist lines or we’ll end up on The Biggest Loser in 3 years time…then, please read on.

This is a post dedicated to my favourite lunch of the moment. My low fat curry soup.

This meal is good for many reasons, but mainly because it is good for you, it makes you feel full and it is very low in calories. If you can do without potatoes then it is also extremely low in carbs!

It might not look very attractive, but we’ll keep that  between us, the soup can’t help the way it looks.

It takes a little preparation once a week, but I’m sure you can find the time to roughly chop some veges and stir the pot for a moment. But 20 minutes of preparation means a whole week of quick and easy lunches.

Low Fat Curry Soup Recipe

Ingredients:

1 tbspn of Curry Paste (I use a Korma, by Sharwoods)

1 tin of Evaporated Milk (I use Carnation brand, Light and Creamy) – or Skinny Tinny Milk - as my mum likes to call it. I love that.

1 4L carton of liquid stock (I use chicken, but you can use vegetable)

A whole load of chopped veges: fresh corn, zucchini, carrot, broccoli, cauliflower, pumpkin, spinach, lentils, chick peas, potatoes, beans, cabbage…you get the idea.

1 onion

Method:

Dice the onion and saute in a bit of oil with the curry paste and cook it off for a minute or so.

Add some diced veges and continue to saute.

Before the curry paste starts to stick or burn throw in your stock and the rest of the veges.

Simmer until the veges are cooked how you like them. Turn heat off and pour in the evaporated milk.

And that is it!

Notes on the recipe

Adding chick peas and lentils is important, these pulses will keep you feeling fuller for longer.

If you want to use potatoes, I suggest chats, apparently they’re the lowest GI potato.

Variety is the key here, it is important to put in as many veges as you can. Better for you!

Taste before you season,  as I don’t actually think it needs salt. The stock makes it tasty.

Have a big bowl full – vegetables hardly count as food these days. Right?