With our moral obesity increasing day by day we have to make a conscious effort to stay healthy, fit and ready for every disease as much as possible. Heart diseases are abound with so much fat based foods in our menus for daily life. We are depending on fast foods and oily foods for our daily sustenance. So in order to stay healthy we have to have a diet of low fat and low carb items in our knowledge and incorporate them in our food habits.
That is what we plan to do today with the introduction of one such recipe. Chicken is one type of meat that has the lowest amount of fats. But in order to cook up a low fat chicken dish we have to go one step further. Today we will be discussing a low fat chicken soup recipe. So let’s take out our pens and notebooks; get to the kitchen and get with it.
- Canola oil- 2 tablespoons
- Onion – 1 cup , has to be chopped properly
- Carrots- 1 Cup, has to be sliced
- Mushrooms -1 and a half cups, have to be sliced
- mixed herbs containing thyme, basil, oregano, marjoram, sage, rosemary– 1 tablespoon, has to be dried
- cooked chicken – 2 cups, have to be cut into cubes
- Peas- 1 cup, can be fresh or frozen
- chicken broth – 4 cups, have to be low-sodium, make sure it’s fat-free
- half and half – 1 cup fat-free
- cornstarch- quarter of one cup
- fat-free milk – 1/4 cup
- The corn starch has to be dissolved in the fat free milk.
- Salt and pepper according to taste
- Oil has to be heated in a large saucepan in medium heat. A Dutch Oven may also be used
- Now you have to Sauté the onions and carrots up to the point that the onions are softened.The duration will be about 7 to 8 minutes.
- Now you have to add the mushrooms and mixed herbscontaining thyme, basil, oregano, marjoram, sage, rosemary. Then sauté that for about 5 more minutes.
- Afterwards you have to stir in chicken and peas
- After stirring in make sure to add the chicken broth.
- Bring the chicken broth to a boil while checking.
- After it boils reduce the heat and let the broth simmer for another 15 minutes.
- At this point add the fat-free half and half.
- Afterwards stir in cornstarch and fat free milk mixture.
- After that continue to simmer the broth gently for 5 more minutes until thickened.
- After the broth is thickened serve it Pad Thai style and serve for the family
Tips and tricks:
You can make the low fat chicken soup even better with these small tips
- Add more vegetables like capsicum, tomatoes. These rainbow vegetables not only boost the flavor but also add to the nutritional value as well.
- You can use whole grain elements in the soup. Wholegrain substances enhance the soups propensity for carbohydrates and also can boost the thick soupy flavor we all know and love.
- Make sure to lessen the fat as much as possible. Browning the chicken decreases the fats at a very high level. Using low fat yoghurt can work miracles as well.
- The lean meats add to the flavor and the health portion of the soups very well. So choosing breast pieces would be a better option as it has the lean factor.
- You can play around with flavor combinations. Salt and pepper is the basic component of a good soup but a hint of lemon juice can give a tangy flavor to the soup. The mushrooms you use can have variety such as shitake, porcini etc. Also you can add stock cubes without any extra salt.
- Add more protein to the soup by using various different components according to taste and balance. Pulses can be added, Beans and grains such as Quinoa rice is also a very good addition. Cracking an egg on top of the soup not only looks good but also adds quite a lot of nutritional value.
- Usage of oil must be maintained properly to keep the low Fat integrity.
Prep time : 15 minutes
Cook time : 00:15 hours
Total time: 1:00 hour
4 per serving.
Contains: Calories 124, Calories from Fat 21, total Fat 2.4g (sat 0.6g), Cholesterol 34mg, Sodium 136mg, Carbohydrate 9.6g, Fiber 2g, Protein 16.1g
|Nutritional Information(Each serving)|
|Total Fat||13 grams|
|Saturated Fat||5 grams|
|Unsaturated Fat||5 grams|
|Dietary Fiber||2 grams|
The nutritional Guidelines here is approximate of the whole soup serving. Results may vary on how you design and devise the recipe.