Healthy Creamy Chicken Vegetable Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Ingredients:1 medium head of cauliflower , about 600 - 700g / 1.2 - 1.4 lb (Note 1)Low Cal Creamy Soup Broth:500 g / 1 lb zucchinis (2 large), peeled and cut into 1.5cm / 3/5" slices1 large onion , roughly chopped (brown, white, yellow)2 garlic cloves , whole2 cups / 500 ml vegetable or chicken broth2 cups / 500 ml water1 cup / 250 ml 0% fat milk (or other milk of choice)1/2 tsp each garlic powder and onion powder (or 1 tsp of one of them)Pinch black pepperSoup:4 cups shredded or diced chicken (no skin)1 tbsp olive oil1 garlic clove , minced1 onion , chopped (brown, white, yellow)2 large carrots , cut into 1.25cm / 1/2" pieces3 celery sticks , cut into 0.75cm / 1/4" slices2 red peppers , cut into 1 cm / 2/5" pieces500 g / 1 lb zucchinis (2 large), peeled and cut into 1.25cm / 1/2" slices1 tsp dried thyme (or other herb of choice)Salt and pepperFinely chopped parsley , optional garnish4 cup Diced or shredded rotisserie chicken , no skin 1 cup
Cauliflower:
1)For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
2)For broth - Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too - peel then rough dice.
Broth:
1)Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
2)Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
3)Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
4) Remove lid. Marvel at super low cal ultra creamy soup broth.
Soup:
1)Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
2)Add thyme, peppers and zucchini. Cook until softened, around 2 minutes.
3) Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
4) Simmer 5 minutes to bring flavours together. Season with salt and pepper.
5) Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!
Serving Size: 8 servings (about 2 heaped cups, one generous sized bowl which is filling).
Number of Servings: 8
Recipe submitted by SparkPeople user KEVNIKAZ.
1)For soup - Break off 1/4 of the cauliflower into small bite size florets and put aside to use in the soup.
2)For broth - Break up the rest of the cauliflower into medium florets. If you have a small cauliflower, use the stem too - peel then rough dice.
Broth:
1)Place cauliflower for broth in a large pot. Add zucchini, onion, whole garlic cloves, vegetable broth and water. (Note 2)
2)Place lid on, bring to boil then adjust heat so it's simmering energetically. Cook for 15 minutes or until cauliflower is soft.
3)Transfer to blender (Note 3), add garlic powder, onion powder, pepper and milk. Place lid on, place tea towel on lid and hold down very firmly, then whizz to puree soup, starting on low then getting faster.
4) Remove lid. Marvel at super low cal ultra creamy soup broth.
Soup:
1)Heat oil in a large pot over medium high heat. Add onion and garlic, cook for 1 minute. Then add carrots and celery, cook for 2 minutes.
2)Add thyme, peppers and zucchini. Cook until softened, around 2 minutes.
3) Pour in soup broth. Adjustment consistency with water to achieve desired thickness. Add reserved cauliflower.
4) Simmer 5 minutes to bring flavours together. Season with salt and pepper.
5) Serve, garnished with parsley. Or splurge your calorie credits on a piece of grilled cheese to dunk into the soup!!
Serving Size: 8 servings (about 2 heaped cups, one generous sized bowl which is filling).
Number of Servings: 8
Recipe submitted by SparkPeople user KEVNIKAZ.
Nutritional Info Amount Per Serving
- Calories: 236.8
- Total Fat: 8.2 g
- Cholesterol: 63.8 mg
- Sodium: 589.1 mg
- Total Carbs: 18.6 g
- Dietary Fiber: 5.7 g
- Protein: 23.9 g
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