45 Cal Creamy HEALTHY Soup!
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
5
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Calories
45 kcal
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Course
Main Course, Soup
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Cuisine
American
45 Cal Creamy HEALTHY Soup!
Description
Starting with a broth of zucchini slices, onion, garlic, chicken broth, and seasonings, the mixture is simmered until the zucchini is very soft. Milk is then blended in, creating a smooth and creamy soup base. Separately, garlic, onion, diced carrot, celery, and red capsicum are sautéed in butter until softened, then combined with the broth along with cooked diced chicken and peas. A brief simmer allows flavors to meld without overcooking the peas.
The resulting soup is creamy and velvety from the blended zucchini and milk, yet retains texture from the cooked vegetables and chicken. The thyme garnish adds aromatic freshness. This soup is low in calories but satisfying, suitable as a light meal or starter.
Broth or full soup can be stored in the refrigerator for 4-5 days or frozen. If the broth appears separated after storage, stirring or reheating restores the creamy consistency. Adjustments like omitting chicken and peas can reduce carbohydrates further.
Ingredients
Healthy Creamy Soup Broth:
- 700g/ 1.2 lb zucchini 4 largish), peeled and cut into 1.5cm / 3/5" slices
- 1/2 onion roughly chopped (brown, white, yellow, large
- 2 garlic whole, cloves
- 2 cups (500 ml) chicken broth or veg broth
- 2 cups (500 ml) water
- 1/2 tsp garlic powder or 1 tsp of one of them
- 1/2 tsp onion powder or 1 tsp of one of them
- 1/4 tsp black pepper
- 1 cup (250 ml) milk 0% fat, or other milk of choice
Soup Add Ins:
- 1 tbsp (15g) butter or olive oil
- 2 garlic minced, cloves
- 1/2 onion finely chopped, large
- 1.5 cups carrot , peeled and finely diced
- 1.5 cups celery , finely chopped
- 1 red capsicum finely chopped, small, bell pepper
- 1.5 cups chicken breast diced, cooked
- 3/4 cup peas frozen
Garnish:
- thyme high recommended, or sub chives, fresh
Instructions
Healthy Creamy Broth:
- Place all Broth ingredients EXCEPT milk into a pot, cover with lid and bring to energetic simmer over medium high heat.
- Lower to medium and simmer for 15 minutes until zucchinis is very soft.
- Remove from heat, add milk. Use a handheld blender to blitz until smooth. Add salt to taste. Marvel at creamy broth with so few calories!
Healthy Cream of Chicken Soup:
- Melt butter in a pot or large saucepan over medium heat.
- Add garlic, onion, carrot and celery. Cook for 3 minutes, then add capsicum. Cook for another 2 minutes until onion is translucent and sweet.
- Add Broth, chicken and peas. Bring to gentle simmer for just 2 to 3 minutes or until peas are cooked.
- Taste and adjust salt and pepper.
- Ladle into bowls, sprinkle with a pinch of fresh thyme leaves. Devour, and marvel at how such a creamy, totally delicious bowl of soup has so few calories!!
Notes
- The broth and the finished soup can be refrigerated for 4-5 days or frozen for longer storage.
- If the soup or broth looks separated after storing, stirring or reheating will bring it back together.
- Skipping the chicken and peas lowers carbohydrate content, substituting with extra vegetables.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 45 kcal
% Daily Value*
| Calories | 45cal | 2% |
| Carbohydrates | 8g | 3% |
| Protein | 4g | 8% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 1mg | 0% |
| Sodium | 401mg | 17% |
| Potassium | 435mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 6g | 12% |
| Vitamin A | 302IU | 6% |
| Vitamin C | 26mg | 29% |
| Calcium | 91mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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