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Source: Recipe Source

Chicken Barley Soup (Low Cal)

Ingredients:

3 lb chicken, cut in pieces
1/2 c finely chopped carrot
1/2 c uncooked barley
1/2 c chopped fresh parsley
9 c water
1 tbsp salt
2 tbsp lemon juice
1/2 tsp pepper, freshly ground
3 celery stalks with leaves
1/4 tsp celery seed
1 small onion
1 1/2 c green beans cut, fresh
1/2 c chopped onion                 

Directions:

Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.) Cover saucepan and bring to a boil.  Reduce heat and simmer 1 1/2 hours until chicken is tender.  Remove chicken.  Next strain broth into a bowl.  Chill until fat sets on top.  Remove fat. Remove skin and bones from chicken, discard.  Cut chicken into bite-sized pieces, set aside.  (Note:  if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.) Return broth to saucepan.  Chop reserved celery stalks, and add to broth with chopped onion, carrot, parsley, barley, lemon juice, and seasonings.  Cover and simmer 20 minutes. Add fresh green beans and chicken.  Continue cooking 15 minutes or until beans are tender. 

Makes 8 (1 1/2 cup) Servings.

Dietary Exchanges: 1 Fruit & Vegetable, 2 Protein

Nutrients Per Serving:
145 Calories
5 g Fat
11 g Carbohydrate
14 g Protein

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Chicken-Rice Soup

Ingredients:

3 lbs chicken pieces
1 pinch pepper
8 c water
1 bay leaf
1/2 c celery with leaves, chopped
1/4 tsp celery seeds
1/4 c fresh parsley leaves, chopped
1/2 c rice, uncooked
1 small onion
1 c carrots, diced

Directions:

Simmer the chicken in the water with the celery, parsley, onion, pepper, bay leaf and celery seeds for 4 hours in a slow cooker or one hour over low heat on the stove.Drain the chicken broth and remove chicken pieces.  (Discard bay leaf.) Bone the chicken and chop into bite-size pieces. Combine the broth, chicken, rice and carrots in a saucepan and continue cooking for 30 to 40 minutes or until the rice is tender.

Makes 6 Servings.

Dietary Exchanges: 3 Lean Meat, 1/2 Bread Exchange

Nutrients Per Serving:
287 Calories
11 g Carbohydrate
29 g Protein
10 g Fat
219 mg Sodium
307 mg Potassium
88 mg Cholesterol

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Cream of Tomato Soup

Ingredients:

16 oz tomatoes, canned
1/2 c onion, chopped
2 tbsp tomato paste
1 1/2 c chicken broth
1 bay leaf
1/2 tsp salt
1/8 tsp pepper
3/4 c evaporated skim milk
1 tbsp parsley, chopped

Directions:

Cut tomatoes in bite-sized pieces and place with tomato liquid in a saucepan. Add onions, tomato paste, chicken broth, bay leaf, salt, and pepper. Bring to a boil, then simmer uncovered for 5 minutes. Remove bay leaf. Cool about 15 minutes, then turn into blender or food processor fitted with steel blade.  Cover and blend at low speed until well mixed. Meanwhile, heat milk, but do not allow it to boil or burn.  Combine tomato mixture and hot milk.  Simmer, stirring constantly, until hot enough to serve. Garnish with parsley.

Makes 4 Servings.

Dietary Exchanges: 1 Vegetable, 1/2 Carbohydrate

Nutrients Per Serving:
74.3 Calories
0.5 g Fat
6% Calories from Fat

If 2% low-fat evaporated milk is used: 89 Calories, 2 g Fat

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Cream of Vegetable Soup

Ingredients*:

1 1/2 c fine chop cooked vegetables (Use one or a combination of: asparagus, broccoli, carrots, cauliflower, celery, mushrooms, onions, and/or string beans.)
2 tbsp melted margarine
3 1/2 c fat-free chicken broth
salt to taste
1/4 c all-purpose flour
sprinkle of pepper, optional

*Low-sodium diets:  Use fresh or frozen vegetables cooked without salt,low-sodium broth and salt-free margarine.  Do not add salt.

*Low-cholesterol diets:  May be used as written.

Directions:

Cook vegetables, drain well and chop into small pieces.  Use within 30 minutes or refrigerate them. Place broth in a saucepan and bring to a simmer over moderate heat. Place flour, dry milk and melted margarine in a small bowl and mix well to form coarse crumbs. Stir the flour mixture into the simmering broth using a wire whip OR add the flour mixture to cold broth, cook and stir over moderate heat to form a sauce. Cook and stir over moderate heat until mixture is smooth and the starchy taste is gone. Add the vegetables to the sauce and reheat to serving temperature. Taste for seasoning and add salt and pepper. (Nutritive values are based on the use of commercial broth with no added salt.)  Serve hot.  Makes 4 cups.

Makes 4 Servings

Dietary Exchanges: 1 Skim Milk, 1 Fat

Nutrients Per Serving:
121 Calories
6 g Fat
12 g Carbohydrate
5 g Protein
1099 mg Sodium

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Tex-Mex Corn Soup

Ingredients*:

1 tbsp margarine, liquid
1/2 c onion, chopped
10 oz whole kernel corn, including liquid
1 c sweet red pepper
1 tsp red pepper flakes
1/4 tsp salt
4 c chicken broth
1/4 tsp ground white pepper, fresh
17 oz creamed corn        

*Low-Sodium Diets: Omit salt and substitute unsalted broth and canned vegetables.

Directions:
 
Melt margarine in a large saucepan. Sautee onion, sweet pepper and red pepper flakes until tender.  Stir occasionally, about 2 minutes.  Stir in chicken broth and both cans of corn. Continue cooking until very hot. Add salt and pepper and serve immediately.

Makes 8 Servings
  
Dietary Exchanges: 2 Starch, 1 Fat

Nutrients Per Serving:
Calories 205
8g Fat
Carbohydrate 31g
Protein 6g

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Turkey Noodle Soup

Ingredients:

STOCK

1 all bones from roast turkey*
1 stalk celery, chopped
7 c water
1 onion, quartered
1 bay leaf
 
SOUP

1/4 c broken noodles, 1/2″ pieces**
1 tsp dried basil
1 celery, stalk & leaves, chopped
1 tsp dried thyme
1 carrot, chopped
3 green onions, sliced
1/3 c zucchini, grated
1 dash hot pepper sauce
Salt to taste
fresh ground pepper

*Remove bones from turkey or chicken before serving and refrigerate or freeze until you have time to prepare the soup.
**Substitute rice for noodles. Use 6 cups chicken stock if you start without bones.  For main course, add 19 oz can chickpeas or kidney beans, drained. Other additions: green peas, chopped spinach, asparagus, broccoli, potato, squash or turnip.

Directions:

STOCK – In stockpot or large saucepan, combine bones, water, bay leaf, celery and onion. (Skin and drippings may be included, if desired.)  Simmer, covered about 4 hours. Strain, reserving stock. Let bones cool, pick out any meat and add to the stock.

SOUP – In stockpot or saucepan, bring stock to boil.  Add noodles and simmer for 5 minutes. Add celery, carrot, green onions, zucchini, basil and thyme. Simmer for 10 minutes.  Stir in hot pepper sauce, season with salt and pepper to taste.

Makes 6 Servings

Dietary Exchanges: 1 1/2 Protein, 1/2 Fruit & Vegetable

Nutrients Per Serving:
91 Calories
3 g Fat
5 g Carbohydrate
11 g Protein
137 mg Sodium
32 mg Cholesterol