Low Carb Success

Low Carb Comfort Foods

Soups

There is nothing better then a warm soup on a chilly winter day. These warming soups will have you feeling great and help keep you on track.

BEEF NOODLE SOUP

2 Tbsp. olive oil

1 small onion, chopped

1 clove garlic, minced

3 stalks celery, diced

1 large green bell pepper, chopped

1/2 lb. ground beef (lean)

3 c. water

1 c. tomato juice (low sodium)

2 small cans beef broth (low sodium)

1/4 c. fresh parsley, chopped

1 tsp. thyme (dried)

1 tsp. basil (dried)

1 tsp. oregano (dried)

1/2 box low carb elbow pasta

Salt & Pepper to taste

1 1/2 lb. shredded Cheddar cheese

Chop and prepare all vegetables. In a large soup pot, heat olive oil over medium heat. Add onion, garlic, celery, and green pepper. Stir and cook 5 minutes. Add ground beef; stir and cook an additional 2 to 3 minutes. Pour in water, tomato juice, beef broth, and dried herbs. Cover and simmer for 1 hour, stirring occasionally. Raise heat to a slight boil and add in low carb pasta. Cook an additional 15 minutes or until pasta is soft. Season with salt and pepper. Ladle soup into bowls and garnish with cheddar cheese. Yield: 6 servings.

Amount per serving: Calories: 319, Total Fat 25g, Saturated Fat 11g, Carbs 6.35 g, Fiber: 1.44g, Net Carbs 4.91g, and Protein 17.4g.

BROCCOLI AND CHEESE SOUP

1 Tbsp. olive oil

1 clove garlic, minced

1 small onion, diced

2 Tbsp. fresh parsley, chopped

1/2 c. water

3 cans chicken broth (low sodium)

5 c. broccoli, finely chopped and cooked

6 oz. cream cheese (low fat optional, room temp)

1/4 c. whole milk or half-and-half

3 Tbsp. unsalted butter

8 oz. sharp Cheddar cheese, shredded

Fresh black pepper

Chop and prepare vegetables and herbs. In a large soup pot, heat olive oil over medium heat. Add garlic and onion. Stir and cook 3 to 4 minutes. Add remaining ingredients and turn heat to medium-high, stirring frequently. Before soup comes to a boil, turn heat down to low; cover and simmer for 20 minutes, stirring occasionally. Ladle soup into bowls and garnish with cheddar cheese. Season with black pepper. Yield: 6 servings.

Amount per serving: Calories 259, Total Fat 20g, Saturated Fat 11g, Carbs 8.67g, Fiber .22g, Net Carbs 8.46g, and Protein 12g.

NEW ENGLAND CLAM CHOWDER

2 slices bacon, diced

2 pearl onions, minced

3 stalks celery, minced

2 large cloves garlic, minced

1 c. half & half cream

1 c. evaporated milk

1/2 (10 oz.) can cream of potato soup

1 Tbsp. flour

2 (6.5 oz) cans clams with juice (large sized)

1 to 2 c. water

2 tsp. chicken bouillon powder (low sodium)

1 bay leaf

2 sprigs fresh thyme

1 tsp. white pepper

Sprigs fresh parsley (garnish)

In a large soup pot, add bacon over medium heat. Saute until well browned. Add onion, celery, and garlic. Saute until tender, 5 to 6 minutes. Stir in heavy cream and evaporated milk. Whisk in flour and cream of potato soup. Bring to a light simmer for 10 minutes. Add in clams with juice and remaining ingredients. Cook, uncovered, on medium for 30 to 40 minutes, stirring occasionally. If a thicker soup is desired, continue to simmer until soup reduces. Remove bay leaf prior to serving. Garnish with parsley sprigs and serve immediately. Yield: 6 servings. 

Amount per serving: Cals 278, Total Fat 15g, Saturated Fat 7g, Carbohydrates 14g, Fiber .87g, Net Carbs 13g, Protein 20g.

 Low Carb Soup Recipes

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