Nov 06, 2014 11:45 PM

Author: Office of Public Affairs


Temperatures are dropping in Utah, and soup makes a warm and comforting dinner option. Many store-bought and restaurant soups are high in calories, fat and sodium. These three healthier soups are full of flavor and much better for your waistline.

Broccoli and Cheddar Soup

The secret to this low-calorie soup is cannellini beans. They add a creamy texture without additional calories and fat.

Ingredients

1 14-ounce can reduced-sodium chicken broth
1 cup water
1 pound broccoli crowns (about 6 cups), trimmed and chopped
1 14-ounce can cannellini beans, rinsed
¼ teaspoon salt
¼ teaspoon pepper
1 cup cheddar cheese, shredded

Preparation

  1. In a medium saucepan, bring broth and water to a boil.
  2. Add broccoli, cover and cook until tender, about eight minutes.
  3. Stir in beans, salt and pepper and cook until the beans are heated through, about five minutes.
  4. Add cheese, then purée mixture using an immersion blender. Serve warm.

Nutrition

Per serving (makes six servings, about 1 cup each): 152 calories; 7 g fat; 20 mg cholesterol; 15 g carbohydrates; 11 g protein; 6 g fiber; 558 mg sodium; 491 mg potassium.

Source: eatingwell.com

Chicken Soup

This comfort soup is a staple for cold weather. It is low in calories, fat and sodium but high in protein and full of flavor.

Ingredients

1 pound chicken breast, boneless, skinless, cooked
1 tablespoon onion
4 celery stalks
2 tablespoons fresh parsley, chopped
1 cup carrots, sliced
1 tablespoon butter
7½ cups water
5 cups low-sodium chicken broth
⅛ teaspoon pepper
1 cup frozen mixed vegetables

Preparation

  1. Dice chicken and set aside.
  2. In a large pot, sauté butter and onion until tender, about five minutes.
  3. Add water and chicken broth, then bring to boil.
  4. Add chicken, celery, parsley and pepper. Cover and simmer for 30 minutes.
  5. Add carrots. Cover and simmer for 20 more minutes.
  6. Add frozen vegetables. Cover and simmer an additional 20 minutes.

Nutrition

Per serving (makes 10 servings, 1½ cups each): 97 calories; 3 g fat; 31 mg cholesterol; 5 g carbohydrates; 13 g protein; 1.6 g fiber; 301 mg sodium.

Source: davita.com

Butternut Squash Soup

This low-sodium soup is a fall favorite. It’s smooth and creamy, and the fresh ginger gives it a kick.

Ingredients

2 butternut squash (about 4¾ pounds), halved lengthwise and seeded
2 tablespoons vegetable oil
2 cups onion, thinly sliced
1 tablespoon brown sugar
2 teaspoons fresh ginger, minced
2 garlic cloves, chopped
½ cinnamon stick
5 cups low-sodium chicken broth
Fresh parsley, chopped

Preparation

  1. Preheat oven to 375. Bake squash on greased cookie sheet until squash is soft, about 50 minutes.
  2. Peel and discard rind. Cut squash into 2-inch pieces.
  3. Heat oil in pot. Add onion, brown sugar, ginger, garlic and cinnamon. Cover and simmer until onion is tender, about 15 minutes.
  4. Add squash and chicken broth. Bring to boil, then reduce heat to medium-low.
  5. Cover and simmer for 10 minutes.
  6. Discard cinnamon, then purée soup using an immersion blender.
  7. Sprinkle with parsley and serve.

Nutrition

Per serving (makes six servings): 262 calories; 6 g fat; 0 mg cholesterol; 51 g carbohydrates; 8 g protein; 8 g fiber; 77 mg sodium.

Source: epicurious.com

recipes nutrition

comments powered by Disqus

Sign Up for Weekly Health Updates

Get weekly emails of the latest news from HealthFeed.

For Patients

Find a doctor or location close to you so you can get the health care you need, when you need it