Category Archives: Skinny Soups

Asian Chicken and Chili Soup

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While Martha Stewart’s recipe calls for freshly poached chicken, I think this spicy broth is a perfect way to turn leftover chicken into an exciting encore.

Ingredients

  • 6 cups chicken broth
  • 2 red bell peppers, (ribs and seeds removed), thinly sliced lengthwise and cut crosswise into 2-inch pieces
  • 2 tablespoons soy sauce
  • 1 to 3 teaspoons Asian hot chili sauce to taste
  • 12 ounces diced cooked chicken
  • 1 bunch (6 ounces) watercress, large stems trimmed
  • 2 scallions, thinly sliced lengthwise and cut crosswise into 2-inch pieces

Directions

  1. In a 3-quart saucepan, bring broth, bell peppers, soy sauce, and chili sauce to a simmer; cook until peppers are crisp-tender, about 6 minutes.
  2. Add chicken and watercress; cook 1 minute. Ladle into bowls, and top with scallions.

Skinny Soup Sunday: Cream of Cauliflower, Leek, & Spinach

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This recipe comes from my favorite soup cookbook, A Good Day For Soup. I received it for a gift in 1997 and have been using it ever since. There’s a whole chapter dedicated to “Slender Soups”, and the next several Skinny Soup Sundays will feature soups from this section. I can’t recommend this book highly enough.

The text and directions come directly from A Good Day For Soup, though the calorie estimations are my own.

The cool green color of this light soup make it especially inviting, crisscrossed as it is with shreds of fresh spinach. We sometimes use green cauliflower, which produces a much darker puree. Either way, this fragrantly spiced soup is a treat.

  • 1 medium head cauliflower, coarsely chopped
  • 3 leeks, white parts only, thoroughly washed and sliced
  • 2 cloves garlic, minced
  • 5 cups Chicken or Vegetable stock
  • 1 teaspoon cumin seed, toasted
  • 1/2 teaspoon grated nutmeg
  • 1/4 teaspoon cayanne
  • 6 oz (6 cups) fresh spinach, coarsely chopped
  • salt and pepper

In a large saucepan, combine cauliflower, leeks, garlic, and stock. Bring to a boil, reduce heat, and simmer, uncovered, until vegetables are tender, about 15 minutes. Add cumin, nutmeg, cayenne, and half the spinach. Cook another 5 minutes. Puree in a blender or food processor. Reheat with remaining spinach. Taste for salt and pepper and serve.

About 85 kcal per cup.

Carrot-Ginger Soup

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Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 cup chopped sweet onion
  • salt
  • 1 tablespoon minced garlic
  • 1 tablespoon minced peeled ginger
  • 2 pounds carrots, peeled and chopped
  • 1 medium russet potato, peeled and chopped
  • 6 cups low-sodium chicken or vegetable stock
  • 1 teaspoon minced fresh thyme
  • Freshly ground pepper

Directions

Combine the olive oil and onion in a Dutch oven or heavy pot over medium-high heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic, thyme, and ginger and cook, stirring so as not to burn, 2 more minutes until fragrant.  Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.

Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches).

Makes about 8 servings, about 140 calories each.

Creamed Cauliflower Soup

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This soup derives its silky texture to potato and not cream, so it’s low-fat and indulgent!

Ingredients

  • 1 teaspoon unsalted butter
  • 2 leeks, white parts only, well-washed and chopped
  • 1 head cauliflower, broken into florets
  • 1 medium all-purpose potato, cubed
  • 6 cups chicken stock
  • Salt
  • Freshly ground white pepper
  • 1/2 cup 1 percent low-fat milk (optional)
  •  fresh parsley (garnish)

Directions

Warm the butter over medium-low heat in a large saucepan. Add the leeks and, stirring frequently, allow them cook slowly for 10 minutes. Do not brown.

Stir in the cauliflower, potatoes, and stock. Season with the salt and pepper. Bring to a boil over high heat. Reduce the heat to medium, cover, and simmer for 20 minutes, or until the vegetables are very tender. Remove form the heat and allow to cool slightly.

Transfer to a blender or a food processor fitted with the metal blade. Process until smooth. Transfer to a clean saucepan and place over medium heat. Bring to a simmer. Taste and adjust the seasoning. If the soup is too thick, thin with water,  or your choice of low fat milk, soy milk, or almond milk. Top with parsley.

One cup has approximately 90 calories when made without milk, soy milk, or almond milk.