Fitness Minutes: (336)
36 3/6/11 8:53 P
I don't know how i got by without my hand held blender when making soup. I like to thicken the soup by taking out part of the veggies and broth, running my blender through it and adding it back into the soup pan. I have thickened the soup to a comfort food consistency yet still have whole veggies, beans etc also.
Fitness Minutes: (587)
5 3/6/11 4:21 P
This is my new favorite soup! I add a can of rinsed black beans to up the fiber and protein and use reduced fat and sodium free chicken broth. Instead of veg oil, I use cooking spray on the tortillas. So good and good for you!
I love to make soup in the crock pot. The possibilites are endless. It is very easy to make a healthy tasty soup.
Fitness Minutes: (0)
23 3/1/11 10:09 A
I always have at least 2 different soups in the freezer, and make a lot of my own stock. Try asking your local butcher bor some good beef bones (marrow bones if poss). gammon stock, I make when cooking a gammon joint, I add stock pot veg (onion carrot celery and a bit of parsnip) to the water cooking the joint and kill two birds with one stone
Fitness Minutes: (15,756)
544 2/28/11 8:11 P
I love to cook but there are times during a week when I need/want a high protein, low fat, low calorie meal that tastes good and won't take more than a few minutes to make.
1 can Bush's black beans. 1 can diced tomatoes.
Yeah, that's all except the spices.
Heat in a small pot then blend it. You can add water w/bouillon to give it more flavor but mind the fat content will rise too. I tend to flavor it with chiles and spices.
I have started using chicken bones to make stock. When I am finished eating a piece of chicken I put it in a bag in the freezer. When full, I put the frozen bones in a pan with enough water to cover. I cook until the meat falls off the bones. Then I add carrot chunks and any other fresh veggie that I might have. I add left over veggies that I have also stored in the freezer.
If you want to avoid salt and chemicals, use unsalted stock, not bullion, and salt it yourself. Bullion contains a lot of salt, and often chemicals as well. They're technically two very different items, so although some people use either, the sodium content would be vastly different.
Also, if anyone in your household is allergic to mushrooms or yeast, avoid bullion or "chicken base" or "beef base" as many of them contain either or both. I'm horribly allergic to mushrooms and learned this the hard way.
The brand of stock I use, if I'm not using homemade, comes in what looks like a giant juice box. Read the labels--there's a lookalike impostor that contains a lot of stuff you don't want in it. (I'm out of it at the moment or I'd run to the pantry and check the brand name for you.)
Canned consomme is also a different product and is often sold double-strength in cans. It has a very pronounced flavor, so I wouldn't substitute it.
Edited by: THISYEARSMODEL at: 2/26/2011 (22:44)
Fitness Minutes: (11,052)
170 2/26/11 9:15 P
OMGoodness, I just tried a Sparkrecipe tonight: "Low Fat Cheddar Chowder". The recipe instructions were really easy to follow and I think it only took 30 minutes to make. It's basically a potato-broccoli-cheddar cheese & ham soup- sure felt like comfort food to me & my husband!
I make loads of soup. In fact now I am at home I make a pot of soup 0f about 400 cals which I can then dip in all day to stop the hunger.
I haven't given any measurements as I think it is best to experiment and all my soups are different. All my soups are for veggies - obviously you can add meat.
The general base is dry fried onions and then a possibly a mix of spices and/or garlic.
Boil or dry roast veggies.
Put everything in a saucepan - add passata if you like tomato based soups. A little skimmed milk (no more than 100ml) if you like creamy soups. (I have highlighted which soups I would use a tomato base and which I would use a milk baase)
And then when all cooked blitz with a hand held blender.
I never add extra salt.
Also to ensure the soups are full of protein and therefore filling I use canned beans. Sometimes I use cheese but not too much because of the cal content.
Roast Butternut squash and butterbeans (T)
Spicy Tomato & Chickpea (T)
Asparagus and pinto beans (M)
Split pea and mint (T)
Cauliflower and parmesan (M)
Roast Parsnip, Carrot and Kidney Beans (T)
Mushroom and Butterbeans (M)
Curried lentil (T)
Broccolli and Stilton (M)
Roasted Red Pepper and Kidney Beans (T)
Carrot, Butterbeans and Coriander (T)
It is really just a matter of experimenting. I made a Roast Onion and Garlic Soup once and it was the most disgusting thing.
But usually they turn out very nice!
Happy Soup Making!
Fitness Minutes: (40,733)
2,934 2/15/11 8:38 P
You can get yourself a whole chicken, boil it with onion, celery and carrots for 45 minutes. Remove the meat from the bones and return bones and skin to pot. Cook another hour. Strain and put in containers in fridge and skim off fat the next day. This also gives you some nice fat free chicken to eat and chicken broth that you know what is in it.
Fitness Minutes: (210)
66 2/15/11 9:32 A
Hi! I absolutely love making soups and stews. I know I don't have to worry about sodium and can control exactly what goes into them.
I don't have a specific recipe to suggest but wanted to recommend some great cookbooks for soup. The "Moosewood Low-fat favorties"cookbook (and just about all the others from them) are fantastic. Lots of veggies or grain and beans. I know that just about any recipe that I make from there will be yummy. I sometimes make stock after having a whole chicken or turkey, so usually use that. If its a big batch of soup I also freeze some in appropiate portions for my family. Hope that helps! Good luck!
i use stock buy mom uses boullion and hers are great too. made this giada dilaurentis soup last week. i think its called ribolita. so delish. besides the chopping and alittle sauteing, it is dump and let it cook. the homemade is so much better than canned.
Fitness Minutes: (1,053)
73 2/9/11 11:28 A
There is a sparkpeople recipe called 5 ingredient soup that is to die for. It is quick and easy and makes enough for 10 servings so you can save it and eat it later on. You can also add a meat to it if you want
Fitness Minutes: (0)
1,307 2/9/11 6:22 A
Quick Lower Sodium Chicken Noodle Soup 4-1/2 cups low-sodium chicken broth 1 cup onion, chopped 1 cup carrot, chopped 1 cup celery,chopped 1 tsp. dried basil 1 tsp. dried oregano 1/4 tsp. black pepper 1 bay leaf 1-1/2 cups dried egg noodles 2 cups cooked chicken, chopped Directions Combine 4-1/2 cups low-sodium chicken broth, 1 cup each chopped onion, carrot and celery, 1 tsp. each dried basil and oregano, 1/4 tsp black pepper and 1 bay leaf; bring to boil.
Cover and simmer 5 minutes.
Add 1-1/2 cups dried egg noodles. Cover and simmer 8 minutes; discard bay leaf.
Add 2 cups chopped cooked chicken breast. Makes 4 servings.
Fitness Minutes: (1,805)
2 2/8/11 10:35 P
I am a soup fan and cook soups from the first cold days of fall until the warmer days of Spring. In general, to make sure I have a real good soup, I use only organic ingredients: there are more nutrients, it is safer for our health and for the earth, and there is a definite difference in taste.
I also use any chicken carcass have, from eating a roasted chicken on Sunday lundh for instance, to make chicken broth. I wait one day or two to make sure the bones ar cold, and then put them in cold water (to cover the chicken bones completely, so about two, sometimes three quarts), with one onion in which I stuff three cloves, one clove of garlic, one bay leaf, some peppercorns. I never add salt to my cooking as I find all ingredients already salted enough for my taste. Sometimes, if I want to used this broth to make the clear Vietnamese Pho base, I add fresh ginger to the broth, or cilantro leaves. I bring the whole thing to a boil, let it simmer on low for up to three hours, and then remove all solids, and once at room temperature, I put it in the fridge to "mature" overnight at least. I even do this with the turkey bones after Thanksgiving, which gives me up to 10 or more quarts of broth which I then freeze up to 3 months.
It is a very good base for all soups. You can then be very imaginative: have it like a clear broth with floating slices of carrots, add some chicken meatballs, some green onion and shrimp and sprouts for the Asian style, you can add all the vegetables you want and then blend to make a blended soup. It will still have proteins because of the broth.
I hope this is helpful to you.
Added pleasure: while you cook your own home-made broth, the house smells delicious, warm and cozy.
Soup is one of my favorite things to make from scratch! Whether you use stock or boullion will depend on the recipe, but they are often interchangeable. (Boullion cubes are a way to add flavor without adding more liquid.)
You can be very creative when making soups, adjusting the recipe according your taste and the ingredients you have on hand.
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