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100-Calorie Soup

What typically goes in soup? Well, let’s think… Potatoes, Carrots, Corn, Peas, Lima Beans, any kind of bean, rice, pasta…basically all high carb vegetables. What do you not see in soup that often? Low-carb veggies like Brocoli, Cauliflower, Spinach and Cabbage. Why not? Did someone make a rule? Are there only a few soup-approved veggies? NO! People just like their carbs. A high-carb meal is a high-calorie meal, so i decided to make a low-carb soup that would entertain my tastebuds without costing me a few miles of cardio to burn off. This soup is perfect for those nights I had a post-workout shake and don’t need a lot of calories, but still want a hot meal when I get home for the gym.

Low-Carb Low-Cal Soup100-Calorie 2-Cup Soup

4 Quarts Vegetable Broth Base (I used Knorr Vegetable Mix)
1 Bag of Frozen Cauliflower (or 2 cups fresh)
2 Cups frozen chopped spinach
2 Cups chopped brocoli
2 1/2 Cups Ground Turkey (20 oz)
2 Chopped Zucchini
2 T Splenda/Stevia
2 T Hickory Liquid Smoke
Salt/Pepper to taste

Makes 25 Cups
59 Calories per Hearty Cup!

I entered everything into my LoseIt app. Here is the profile 🙂

100-calorie soup

Tangy Chicken Tortilla Soup

chicken tortilla soupWhen I want to enjoy a hot meal, but I don’t want a lot of whole food in my stomach, I go the soup route. The fluid fills me up, without putting a lot of whole food through my stomach. As a result, I eat fewer calories and my stomach flattens out. I headed to the kitchen, looked to see what I had and started creating. Here’s basically what I came up with.

Please note: I didn’t measure as I went. I was just shaking, dumping and stirring stuff in, using what I had in the pantry and doing what I do best – make stuff up as I go along. I tried to guestimate what I did after I realized I probably should share what was brewing – especially since it was SO yummy and only 107 calories a cup, 8.5gm protein, 15.6 carbs and 1.2g fat! 🙂  Feel free to adjust the seasonings, water and lemon juice to fit your tastes. As for the 2 cans of soup. I often use a can of soup as a base for my pot-luck soups. You can use pretty much any vegetable soup as a base, or skip it altogether and just add more seasoning, diced tomatoes, bullion or powdered soup mix. 🙂

Tangy Chicken Tortilla Soup Recipe

DIET TIP: Scan food as you cook to track calories in your LoseIt app. Remember to adjust serving size to match the ENTIRE can or food product. 

4 Chicken Breast pulled (boiled in lemon or lime juice, water, salt and seasonings)
(1-2 Cups of the broth from that soup can be used for the base)
1 1/2 Cup Yellow Corn (limit corn to limit calories)
1 Can Chicken Tortilla Soup
1 Can of Vegetable Beef Soup (that’s just what I happened to have)
3-4 Cans Water (depending on desired thickness)
2 Cans of  Black Beans (dieters use 1 can)
1 Can of Diced Tomatoes
1 Can of Dices Green Chiles
1 Cup Yellow Rice (optional)
3 Tbsp Cumin
1 Tbsp Chili Powder
1/3 Cup Lime or lemon Juice
1/3 Cup Sonny’s Sweet BBQ Sauce  (optional – gives a chipotle taste)
1 1/1 tsp Splenda or Stevia
Fresh Cilantro (to taste)
A few shakes of Red Pepper
Salt to taste

Should Make Approximately 23 1/2 Cups

Boil the chicken until the chicken falls apart. Chop it up, pull it apart and combine it with all other ingredients in a huge pot. Bring it to a boil and then let it simmer for a couple of hours. The longer it stews, the more flavor the chicken and veggies will have. Don’t do final tasting until it has cooked for a while. The taste of the broth will change as it adopts the flavors of the tomatoes, chicken, corn, black beans and green chiles. Once it has had a chance to simmer for a while, then you can determine if it needs more lemon or lime juice, or seasonings.

After I finished cooking it, I measured out (one cup at a time) into a tupperware container to find out how many cups it made. Add more chicken to increase protein, or decrease corn and beans to decrease carbs. You can add sliced avocado on top as a garnish if you want to increase fats. The key is finding out what your diet needs and making adjustments to fit your needs.

lose it pie graph

One cup makes a great snack. 1.5-2 cups is a filling meal!

Beef up the meal and protein by combining 1 cup of soup with 3 oz side of chicken for a 277 calories, 31g protein, 27gm carbs and 5g fat. (pie graph above shows the breakdown of nutrients)


Use 1 can of black beans (instead of 2), 3/4 cup of corn (instead of 1 1/2 cup) and no rice (instead of 1 cup), and you’ll reduce your calories to 78 calories per cup. (29 calories less – lower carb). Add broccoli to add more fiber and consistency with fewer calories.


Soup is Fit Food

Like Campbell’s always says “Soup is Good Food”

When I want to feel full but I don’t want a lot of calories, I make a bowl of soup!

It’s Getting Hot In Here
You may be thinking it’s too hot for soup during this time of year. Well, I’m not sure about your house, but my thermostat is programmed to stay at the same temperature all year round – so anytime is soup time at the Pfiester pad – especially if you are married to Steve Pfiester, who likes to freeze me to death in the heat of summer! But if your house is hot, there is always gazpacho!

5 Reasons Why Soup is Good Fitness Food

1. Soup takes a while to eat. Unlike a sandwich, which you can down in 5 minutes, soup takes time to sip on, since you can only fit so much of the hot stuff in one spoonful. The longer it takes to eat a meal, the more satisfying the meal will be to both your tongue and your tummy.

2. Soup is a healthy way to get your vegetables. If you’re like me, and like to make your own soup, you can add all your favorite vegetables in one delicious meal. Plus, it’s an easy way to get just the right amount of pasta or rice for a taste of yummy carbs without the typical high-volume portions.

3. Soup is a great way to eat meat. Meat can sometimes be tasteless and get dry, unless you doctor it up with oil and marinades. However, meat in soup can be low in calories, as well as tender and full of flavor. This makes it much more palatable even to non-meat lovers.

4. Soup is a great way to use leftovers. Instead of throwing out the last little bit of rice or meat, throw it in a pot and make some soup. If you don’t know what type of soup to make, simply do a google search for the list of items you have and the word “soup” and see what google comes up with.

5. Broth based soups are low in calories but very filling. My favorite thing about soup is how filling it is. Since the soups I eat are broth based, the same amount of volume I’d normally eat in solid food gets diluted with water – giving me the same full feeling with less solid food and fewer calories.

6 Low-Cal Soup Tips:

1. Limit white foods like rice and potatoes.
2. Make soup hearty with low-calorie vegetables like cabbage, stewed tomatoes, celery, carrots, collards, edamame, green beans, okra, and spinach.
3. Trickle in higher-calories veggies like beans, corn or peas for added flavor without a ton of calories.
4. Load up on meat to make the soup filling without having a heap of carbs and calories. 
5. Spice it up with hot sauce, lime juice, vinegar, salsa and seasonings to get a boost in flavor without the boost on the booty.
6. Say no to bad fat. If you recipe calls for fatty meat, butter, cream or oil, modify it! Use a lean meat and broth instead – and trade bad fat for quality healthy fat like a touch of olive oil or a few slices of avocado on top.

CHECK IT OUT: Campbell’s Cool Nutrition & Wellness Portal > Get healthy eating plans, search for products based on your dietary restrictions, get general nutrition information and much more. SUPER COOL – it’s a must see!

Check out the recipe for Chunky Mexican Soup from the BisayanQueen as seen in above photo.

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