Monday, February 7, 2011

Healthy Soup Recipes!

Ok so I totally meant to post my attempt at cooking last night to share a healthy recipe... I made a winter squash and quinoa salad. (read: side dish) to go with my turkey and the end it didn't taste as good as it sounded on paper. It took me forever to make it too. Trust me, peeling and cutting up a butternut squash is a work out! The quinoa needed to soak, veges to be chopped and baked for 55 minutes in the oven.

I took pictures of the entire cooking process and I was so excited to share in the end but after the first taste I was like...meh. So I'm not going to share. I found some recipes that sound tastier that I'm going to attempt...and I think the best use for a butternut squash is in soup. I made butternut squash soup for the family as our Christmas day lunch and it was delish. But I found a recipe online that is healthier than the one I followed.

So with out further ado...

It's Healthy Soup Recipe time!

In case you haven't noticed it's cold out and most of the country is covered in snow or ice. Even better with soups there always seems to be left overs so there always plenty to share with a group or you'll end up saving money by eating left overs and not buying lunch out during the work week. I was kind of afraid of cooking soup the first time I tried it because I had this idea in my head that it would take for EVER...but really some of them can be put together pretty quickly and the time you put into it is worth it in the end because, trust me these will taste much better and be lower in sodium than the canned crap at the grocery store. I also love that you can get a little creative with soup by adding/substituting different ingredients for ones you might like better or play around with the spices to get it to taste juuuuust right for your palette. It can be a lot of fun and I feel like I (a person who is mostly allergic to the kitchen) can actually sort of cook!

Enchilada Chicken soup

Each serving (1 cup [8oz]) - 105 calories, 1.75 g fat, 641 sodium, 12.5 carbs, 2 g fiber, 4 sugars, 11 g protein.

*3 cups fat-free chicken broth (go for the low-sodium broth)
*1 1/4 cups finely chopped celery
*1/2 cup diced onion
*3 cups green enchilada sauce (2 cans)
*1 15-0z can pure pumpkin
*10 oz cooked boneless skinless chicken breast, chopped or shredded
optional - dash of hot sauce

Directions - In a large pot, bring broth to a boil, add celery and onion and simmer for about 5 minutes, until slightly tender. Add remaining ingredients and simmer for another 10 minutes. Optional: Serve with fat-free cheese or crushed baked tortilla chips on top.

So this is just the basics for this recipe, I think this one should call for more veges ie. fresh peppers would definitely taste awesome. Also, make this soup vegetarian by using vege based broth and substitute the chicken for beans. Maybe try black beans or pinto. (this will change some of the nutritional information but probably not by much)

Minestrone Soup

1 cup 105 calories, 0.5 g fat, 512 g sodium, 19.5 g carbs, 4.5 g fiber, 4 g sugar, 5 g protein.

*Two 14-0z can of fat-free chicken or veg. broth
*Two 14.5 cans diced tomatoes, drained
*One 15 oz can cannellini beans drained and rinsed
*One 10 oz package frozen spinach
*1 packed mixed frozen vegetables
*1 cup uncooked whole-wheat-blend rotini or penne pasta (substitute with different grain for those who are gluten free)
*1 TBs dried minced onion
*2 tsp chopped garlic
*1 tsp Italian seasoning
*1 bay leaf
*Salt & pepper to taste

Combine all ingredients in a large pot, add 1 cup water to all, stir and bring to a boil. Simmer for 10 minutes. Don’t forget to pair this with a good lean protein for a complete meal.

Butternut Squash Soup!
mm mm good!

Spicy fresh ginger complements the sweet roasted winter squash and shallots in this easy recipe. Serve with a grilled cheese or turkey sandwich for a simple dinner.

Yield: 6 servings (serving size: 2/3 cup soup and 1 teaspoon chives)
Nutritional Information: Calories: 112 (20% from fat)Fat: 2.5g (sat 0.4g,mono 1.7g,poly 0.3g) Protein:3.3g Carbohydrate:22.4g Fiber:3.6g Cholesterol:0.0mg Iron:1.6mg Sodium:266mg Calcium: 84mg

* 4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
* 1 tablespoon olive oil
* 1/4 teaspoon salt
* 4 large shallots, peeled and halved
* 1 (1/2-inch) piece peeled fresh ginger, thinly sliced (when I made this I just used ground ginger that you can get in any spice aisle)
* 2 1/2 cups fat-free, less-sodium chicken broth (or vege broth)
* 2 tablespoons (1-inch) slices fresh chives
* Cracked black pepper (optional)


1. Preheat oven to 375°.

2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.

3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Ok, now this recipe is off of When I made the soup I just combined the squash, onion, broth, ginger, pepper and a few sprigs of fresh thyme in a dutch over (ie. Large pot) and simmered until the squash was soft (you should be able to pierce it with a fork easily like when you boil potatoes). There's really no need to bake this in the oven you can cook it all on the stove top. Make sure that the soup is well blended it should be creamy.

If you really want to add a dallop of flavor to this creamy dish ad a drop of creme fraiche (2tbsp =110 cal. so cut that in half and only use a *tiny* drop a little bit packs a lot of flavor) and I top mine with more ground ginger. Either way it's a delicious satisfying soup on a cold day.

Hmmm... Delicious and satisfying... Kinda like looking at RPattz...

but he's even better... he's calorie free :)


Dangrdafne said...

Now I am hungry and my lunch isn't for another 2 hours Harumph!

They all sound good and not too difficult - we will have to see what we can make soon.

HG from Trueblood Twilight said...

OMG, these soups sound delicious!