Low Fat Diet Recipes: Soups

From LoveToKnow Diet

Many traditional soup recipes can be converted to lower fat versions by simply substituting a few ingredients. For example, instead of using heavy cream in chowder, evaporated skim milk can be used. Likewise, since vegetables and beans are low fat ingredients, adding a good amount to any soup will bulk up the recipe without adding fat.

The recipes below can be served alone or in smaller amounts as a side dish.

Hearty Chicken and Bean Soup

Ingredients:

2 (14.5 oz.) cans of low sodium chicken or vegetable broth

2 c. shredded cabbage

1 (14.5 oz.) can diced tomatoes, undrained

2 potatoes, cubed

½ c. chopped carrots

½ c. chopped celery

½ c. chopped onion

¼ c. fresh minced parsley

½ tsp. garlic powder

½ tsp. ground black pepper

1 (15 oz.) can white kidney beans, rinsed and drained

1 ½ c. cooked chicken, diced

Directions:

In large saucepan, combine broth, cabbage, tomatoes, potatoes, carrots, celery, onion, parsley, garlic powder and pepper. Bring to a boil; reduce heat, cover and simmer for 20 minutes or until vegetables are tender.

Stir in beans and chicken; cook until heated through, about 3 minutes.

Servings and Nutrition Information:

Makes 6 main-dish servings.

Per serving: 203 Calories, 4 g Fat, 34 mg Cholesterol, 698 mg Sodium, 28 g Carbohydrate, 6 g Fiber, 19 g Protein

Corn Chowder

Ingredients:

1 (14.5 oz.) can low sodium chicken broth

1 (10 oz.) package of frozen whole kernel corn

1 c. chopped onion

½ c. red bell pepper

¼ tsp. ground black pepper

1 (12 oz.) can evaporated skim milk

¼ c. all-purpose flour

1 tbs. fresh parsley, minced

Directions:

In a medium saucepan, combine broth, corn, onion, bell pepper and black pepper. Bring to a boil; reduce heat, cover and simmer about 5 minutes until onion is soft.

In a small bowl, mix milk and flour. Stir well and add to soup. Cook and stir until thickened and bubbly. Cook 1 minute longer and sprinkle with parsley.