If you have a clear, not cream, soup to start your meals, the average meal will have less calories overall, even after adding the soup. It fills you up and since it is brothy, is more water and vegetables than fats.
My favorite soup is miso or vegan hot and sour.
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Frozen Veggies are fairly low in calories, but they can be so bland. Butter or margarine will add lots of calories.
Lower-calorie soups like the Progresso Light series offer a serving of soup at under 100 calories.
So,,, If you take half-a-package of frozen veggies and dump it in a bowl (with a lid), then open the can of soup & pour only the liquid part over the veggies, you can cook up a good lo-cal meal (or half-meal, if you're really hungry). THEN I can cook/eat the rest of the soup!
The nice thing is, I always seem to have lots of liquid left over when I finish the veggies, meat and/or other goodies in a can of soup, so I turn that around: Use the extra to cook the frozen veggies, giving them flavor, and without adding any extra calories for butter or margarine or oils.
The calories in onions are very low at about 40 calories for a medium onion, they are included in all types of weight loss diets & onions have the effect of lowering glucose levels in the body, by increasing the amount of free insulin. Trace minerals such as chromium increase the tolerance to glucose, & lower insulin levels. Grilled cheese & sauteed Onions are delicious. Try Onion Soup, cucmber and onion salad, a low calorie dip with tomatoes & jalapenos, in cottage cheese w/ parsley.
One thing I have found that helps replace the taste of these sauces is by having soup. I choose soups that are high in flavor but low in calories such as a good health Tortilla Soup, and I've eaten Chinese Hot n Sour Soup. These help replace taste for
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