Wednesday, September 02, 2009

Feels Like Fall....Soup Weather

I have never even made this soup before, but want to be able to find the recipe again, so I'll share it! =) I can sure see shredded cabbage in this as well, and love the thought of fresh cilantro and I'll be throwing a little cumin in here as well... =)

Protein Power Soup Diet Soup

Makes 4 servings.

It’s so quick to make, you may want to whip up a couple of batches at once to last several days. Freeze portions in zip freezer bags or freezer containers if you need to keep it longer.

2 tablespoons olive oil

1 clove garlic, diced fine

1/2 small yellow onion, diced small

1 small carrot, diced

2 ribs celery, diced

1 medium (or 2 small) zucchini squash*, diced

1 can (about 14 ounces) diced tomatoes with seasoning (basil/onion, onion/garlic, Italian seasoning, etc)

1 quart chicken broth (with salt and spices if available, if not, add the following: 1/2 teaspoon salt, 1/2 teaspoon black pepper, 1/8 teaspoon cayenne pepper, 1/2 teaspoon dried basil, 1/4 teaspoon onion powder)

1 pound skinless, boneless chicken tenders, cut into 1/2″ chunks, sprinkled with salt and pepper.

1-2 tablespoons chopped fresh cilantro or parsley (optional)

1. In a soup pot, sauté onion in olive oil over medium heat. After about a minute add the garlic and continue cooking until they are both translucent.

2. Add the chicken and sauté until opaque.

3. Add the carrot, celery, and zucchini and sauté until slightly softened (about 5 minutes) stirring them often to prevent burning.

4. Add the tomatoes, with their juice, and the broth.

5. Bring to a boil, then turn down and simmer until all vegetables are tender.

6. At serving time, if desired, add a tablespoon or two of chopped fresh cilantro or parsley to brighten the flavor.

Protein per serving = 27.5 grams

Effective Carb per serving = 14 grams

Calories per serving = 345

*Note: This version calls for zucchini, but you could just as easily substitute a cup of broccoli or cauliflower or yellow summer squash or a mixture of all three veggies or a big double handful of fresh spinach leaves for about the same carb cost. I usually use whatever veggies I have the most of on hand or that I need to use up because we’re heading out of town. It’s all delicious and nutritious!


Anna said...

Yum! This looks good, I might be showing up at your place to eat it! :)

cheryl said...

Let's all go over for soup!!! I'll bring the bread! Thanks for the recipe Sandy!

cheryl said...

wait...what's an "effective" carb? I think all my carbs have been quite effective! :(

grammy4him said...

Maybe I'll fix a pot of this for Monday when you guys come out, Anna! =)