Lately there are canned vegetables available "Low Sodium" or "No Salt". Your soup worked perfectly for you except for the salt -- why not use unsalted canned or frozen vegetables and make it exactly the way you like it?
Make a stir fry with lots of veggies and brown rice. Bake or grill a piece of chicken and then just be sure to measure your sauce. I like La Choy Orange/Ginger and Sweet and Sour. About 2 tablespoons per serving should be enough.
Make homemade vegetable soup. Canned soups are loaded with sodium.
Here is my recipe. I got it from Weight Watchers years ago. It is 50 calories per cup !!!!!!
THE BEST AND FRESHEST VEGGIE SOUP !!
5 MEDIUM CARROTS CUT INTO 1 INCH SLICES 3 CELERY STALKS CUT INTO THIN SLICES 3 LARGE ONIONS CHOPPED 1 LARGE GARLIC CLOVE OR MORE IF YOU LIKE 1 CAN (28 OUNCE) CRUSHED TOMATOES 1 HEAD CAULIFLOWER CUT INTO BITE SIZE PIECES 1 POUND FRESH GREEN BEANS CUT IN THIRDS 3 MEDIUM ZUCCHINI (YELLOW OR GREEN) CUT INTO 1 INCH SLICES 1 HEAD BROCCOLI CUT INTO BITE SIZE PIECES 1/2 CUP CHOPPED PARSLEY 3 CHICKEN BOULLION CUBES 1 TEASPOON SALT 1/2 TEASPOON BLACK PEPPER
COAT LARGE SAUCEPOT WITH COOKING SPRAY AND OVER MEDIUM HEAT,ADD CARROTS, CELERY , ONIONS AND GARLIC. COOK FOR 5 MINUTES.
STIR IN TOMATOES WITH THEIR LIQUID BREAKING UP TOMATOES WITH SIDE OF A SPOON.
ADD THE REST OF THE INGREDIENTS AND 12 CUPS OF WATER.
HEAT TO BOILING, THEN REDUCE TO LOW, COVER AND SIMMER FOR 15 MINUTES OR UNTIL ALL VEGGIES ARE TENDER.
MAKES 24 CUPS. TO RETAIN FRESHNESS, KEEP ONLY A 2 DAY SUPPLY IN YOUR FRIDGE.
FREEZE THE REST IN AIRTIGHT CONTAINERS THAT YOU CAN MIRCOWAVE. I BUY ZIPLOCK CONTAINERS.
THIS MAKES A LOT AND THE SMELL OF THE VEGGIES WILL CONSUME YOUR FRIDGE SO DON'T LEAVE TOO MUCH IN THERE !!
I make a version of cabbage soup with every low calorie vegetable I have on hand, 2 big scoops of chicken base and always Rotel tomatoes and even cayenne this last time. I make a HUGE pot and freeze half. My tongue KNOWS it had something and I like mine very soupy for volume.
I use low sodium broth, sliced zucchini, sliced yellow squash, mushrooms, and canned tomatoes. Sometimes I add cabbage, chicken breast, green beans, rinsed black beans, and/or rinsed garbanzo beans. It just depends on what my garden has ready or what I have in the freezer. I also add Mrs. Dash for flavor.
I also make a gazpacho without bread that is really low in calories.
I often make pots of soup for that exact reason. I start with reduced sodium broth or boullion cubes, I prefer frozen veggies to canned and find they have less sodium. So I might add a box of chopped spinach and a bag of mixed vegetables. If I have cabbage, celery, onion or tomatoes, I add them. I will also often add lentils, which provide some protein. Simmer it all together for 20 to 30 minutes and you have a super healthy low calorie soup that you can have as part of a meal or as a low calorie snack. Add seasonings as desired. Once you find the mix that you prefer, you can use the recipe calculator and add it to your tracker.
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Have you tried Weight Watchers soup? It tastes really good, plus you can change it to your liking (I don't like broccoli, so I use green beans...). I found the recipe on food.com. You may be able to get it here. I am editing... I found several versions of this soup on this site/ they all have calories, but the amount of fiber balances them out. Just look in healthy recipes, I typed Weight watchers soup and found them.
Edited by: DELILAHJS at: 2/21/2014 (05:46)
Fitness Minutes: (60)
5 2/19/14 8:28 P
Okay, I know portion size is important. But if anyone has a recipe for a soup or hot dish that one could eat a lot of and not get into calorie trouble, I need it. I used to make a vegetable soup with canned vegetables but ran into a high sodium problem. I am hoping to find something to eat for those times when I crave real food but it is not a meal time. Thanks.
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