Are you looking for a delicious and healthy soup that won’t break your calorie bank? Look no further! The 45 Cal Creamy HEALTHY Soup is a perfect choice for anyone wanting a comforting meal without the guilt. This soup is not only low in calories but also packed with flavors and nutrients.
Why Make This Recipe
There are many reasons to make this soup. First, it is extremely low in calories, making it an excellent option for weight management. Second, it is full of vegetables and healthy ingredients that provide essential nutrients to your body. Lastly, it’s easy to prepare and can be made with simple ingredients you likely already have at home. You’ll love how satisfying and creamy it is, without all the added fat.
How to Make 45 Cal Creamy HEALTHY Soup
Making this delicious soup is easy and straightforward. Here’s how you can do it step by step.
Ingredients:
- 700g/1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5″ slices
- 1/2 large onion, roughly chopped (brown, white, yellow)
- 2 whole garlic cloves
- 2 cups (500 ml) chicken broth (or vegetable broth)
- 2 cups (500 ml) water
- 1/2 tsp each garlic and onion powder (or 1 tsp of one of them)
- 1/4 tsp black pepper
- 1 cup (250 ml) 0% fat milk (or other milk of choice)
- 1 tbsp (15g) butter or olive oil
- 2 minced garlic cloves
- 1/2 large onion, finely chopped
- 1.5 cups carrot, peeled and finely diced
- 1.5 cups celery, finely chopped
- 1 small red bell pepper, finely chopped
- 1.5 cups cooked chicken breast, diced
- 3/4 cup frozen peas
- Fresh thyme (highly recommended, or substitute with chives)
Directions:
Healthy Creamy Broth: In a large pot, combine the zucchinis, chopped onion, whole garlic cloves, chicken broth, and water. Bring to a boil and then reduce to a simmer. Cook for about 15 minutes or until the zucchinis are tender.
Blend the Broth: Once the zucchinis are soft, remove the pot from heat. Carefully blend the mixture using an immersion blender until it’s smooth and creamy. If you don’t have an immersion blender, you can transfer the soup to a regular blender in batches.
Add Seasoning: In a small bowl, mix the garlic powder, onion powder, and black pepper. Stir it into the blended zucchini broth along with the 0% fat milk.
Healthy Cream of Chicken Soup: In another pan, heat the butter or olive oil over medium heat. Add the minced garlic, finely chopped onion, carrots, celery, and red bell pepper. Sauté for about 5 minutes or until the vegetables are tender.
Combine: Add the sautéed vegetables to the blended zucchini broth. Stir in the diced chicken breast and frozen peas. Allow to simmer for an additional 5 minutes so that all the flavors combine.
How to Serve 45 Cal Creamy HEALTHY Soup
Serve this delicious soup hot, garnished with fresh thyme or your choice of herbs. You can pair it with a slice of whole grain bread for a complete meal. Enjoy each warming spoonful!
How to Store 45 Cal Creamy HEALTHY Soup
Store any leftover soup in an airtight container in the refrigerator. It will keep well for about 3-4 days. To reheat, simply warm it on the stove over low heat or in the microwave until heated through.
Tips to Make 45 Cal Creamy HEALTHY Soup
- Feel free to add additional vegetables like spinach or kale for more nutrition.
- Adjust the thickness of the soup by adding more chicken or vegetable broth.
- Use fresh herbs to enhance the flavor even more!
Variation
If you’re looking for a vegetarian option, skip the chicken and add more beans or lentils for protein. You can also use a plant-based milk for a dairy-free version.
FAQs
Can I freeze this soup?
- Yes, you can freeze the soup! Just make sure to store it in a freezer-safe container. It will keep for about 2-3 months.
What if I don’t have zucchinis?
- You can substitute zucchinis with other squash or even cauliflower for a similar creamy texture.
Is this soup suitable for kids?
- Absolutely! This soup is healthy and has a mild flavor, making it great for children. You can adjust the seasoning to their liking.
Enjoy your 45 Cal Creamy HEALTHY Soup and savor the goodness!
45 Cal Creamy HEALTHY Soup
Ingredients
Vegetable Base
- 700 g 700g/1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5″ slices
- ½ large 1/2 large onion, roughly chopped (brown, white, yellow)
- 2 cloves 2 whole garlic cloves
- 2 cups 2 cups (500 ml) chicken broth (or vegetable broth)
- 2 cups 2 cups (500 ml) water
Seasonings
- ½ tsp 1/2 tsp each garlic and onion powder (or 1 tsp of one of them)
- ¼ tsp 1/4 tsp black pepper
Creamy Elements
- 1 cup 1 cup (250 ml) 0% fat milk (or other milk of choice)
- 1 tbsp 1 tbsp (15g) butter or olive oil
Vegetables and Protein
- 2 cloves 2 minced garlic cloves
- ½ large 1/2 large onion, finely chopped
- 1.5 cups 1.5 cups carrot, peeled and finely diced
- 1.5 cups 1.5 cups celery, finely chopped
- 1 small 1 small red bell pepper, finely chopped
- 1.5 cups 1.5 cups cooked chicken breast, diced
- ¾ cup 3/4 cup frozen peas
Garnish
- Fresh thyme (highly recommended, or substitute with chives)
Instructions
Healthy Creamy Broth
- In a large pot, combine the zucchinis, chopped onion, whole garlic cloves, chicken broth, and water. Bring to a boil and then reduce to a simmer. Cook for about 15 minutes or until the zucchinis are tender.
Blend the Broth
- Once the zucchinis are soft, remove the pot from heat. Carefully blend the mixture using an immersion blender until it’s smooth and creamy. If you don’t have an immersion blender, you can transfer the soup to a regular blender in batches.
Add Seasoning
- In a small bowl, mix the garlic powder, onion powder, and black pepper. Stir it into the blended zucchini broth along with the 0% fat milk.
Healthy Cream of Chicken Soup
- In another pan, heat the butter or olive oil over medium heat. Add the minced garlic, finely chopped onion, carrots, celery, and red bell pepper. Sauté for about 5 minutes or until the vegetables are tender.
Combine
- Add the sautéed vegetables to the blended zucchini broth. Stir in the diced chicken breast and frozen peas. Allow to simmer for an additional 5 minutes so that all the flavors combine.
