Diet Recipes Blog

Chilled Avocado and Cucumber Soup recipe - 134 calories

Ingredients:
4 small cucumbers (or 1/2 English cucumber)
1 avocado
1/2 cup yogurt
1 jalapeno pepper or 2 teaspoons cayenne pepper
1 1/2 cups ice-cold water
1 clove garlic
1 green onion
3 tablespoons chopped cilantro
2 tablespoons lime juice
2 tablespoons sugar
1 1/2 teaspoons salt
1/4 teaspoon pepper

Preparation:
1. If using a jalapeno pepper, remove the seeds and chop coarsely.
2. Peel and chop the cucumbers and avocado into small cubes.
3. Place everything in a blender or food processor and process until smooth.
4. Thin the mixture to the desired consistency with extra water, then season again with salt and pepper to taste.
5. Chill in the refrigerator for about 2 hours before serving.
6. Garnish options: sprig of mint, couple of cilantro leaves, chopped tomatoes, couple of grilled shrimp or scallops, or some sour cream.

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Cream of Carrot Soup recipe - 166 calories

Ingredients:
5 cups carrots, peeled and diced
1 1/2 cups non-dairy coffee creamer
2 medium potatoes, peeled and diced
2 small onions, peeled and diced
1 tablespoon butter
6 cups water
1 teaspoon nutmeg
1 tablespoon cinnamon
2 tablespoons sugar
1 teaspoon salt
1/2 teaspoon white pepper

Preparation:
1. Place the carrots, potatoes and onions in enough water to just cover them. Simmer the vegetables for about 45 minutes (until soft).
2. Using a food processor or blender, puree the ingredients until smooth.
3. Return the vegetable puree back to the soup pot and add the butter, creamer and seasonings.
4. Warm over low heat until hot.

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Cauliflower Soup recipe - 127 calories

Ingredients:
1 medium head cauliflower, separated into florets
1 cup half-and-half cream
1 medium onion, sliced
2 tablespoons butter
1 tablespoon instant chicken bouillon
2 tablespoons flour
1/2 teaspoon celery salt
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation:
1. In a large saucepan, bring two cups of water to a boil. Add the cauliflower and onions; heat back to boiling then reduce the heat, cover and simmer for about 10 minutes (until tender); do not drain.
2. Pour everything into a blender container (in more batches if necessary) and blend on high speed until smooth.
3. In a large saucepan, heat the butter until melted.
4. Stir in the flour; cook, stirring constantly, until the mixture is smooth and bubbly. Remove from the heat.
5. Stir in 1 cup water. Bring to a boil, stirring constantly; boil and stir for one minute.
6. Stir in the cauliflower mixture, chicken bouillon, celery salt, salt and pepper; heat just to boiling.
7. Stir in the half and half cream; heat just until hot, do not reboil.
8. Sprinkle each serving with nutmeg and serve.

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Greek Avgolemono Soup recipe - 143 calories

Ingredients:
1/3 cup fresh lemon juice
2 eggs, well beaten
1/2 cup rice
8 cups chicken broth
1/2 cup celery, finely chopped
1/4 cup carrot, finely chopped
1/4 cup onion, finely chopped

Preparation:
1. Bring the chicken broth to a boil.
2. Add the rice, celery, carrots and onion.
3. Simmer for about 20 minutes (until the rice and vegetables are tender).
4. Remove from the heat. Set aside.
5. In medium bowl, beat the eggs and lemon juice; slowly add some of the hot broth to the egg mixture beating steadily to temper it.
6. Gradually whisk the egg mixture back into the hot soup.
7. Cook over low heat, without boiling (do not boil the soup after adding the eggs!), for about 5 minutes (until the soup thickens).

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Fresh Cream of Tomato Soup recipe - 119 calories

Ingredients:
4 cups ripe tomatoes (approximately 5 large tomatoes), peeled, seeded and chopped
2 cups chicken broth
1/2 cup coarsely chopped celery
1/3 cup coarsely chopped sweet onion
1/2-1 cup light cream
1/2 teaspoon sugar
1 tablespoon fresh basil or fresh dill, chopped (optional)
salt, to taste
freshly ground pepper, to taste

Preparation:
1. Place all the ingredients (except the cream and basil or dill, if using) in a large saucepan.
2. Simmer for about 30 minutes (or until the vegetables are soft).
3. Using an immersion blender, puree the vegetable mixture to your preferred smoothness.
4. Add the light cream (1/2 cup or up to 1 cup, to taste and depending on the flavor of the tomatoes).
5. Heat the soup gently over low heat.
6. Before serving, stir in some fresh herbs (if using), and season to taste with salt and pepper. Serve the soup hot or chilled.

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Vegetable Soup with Chicken recipe - 104 calories

Ingredients:
1 chicken thighs, on bone
1 tablespoon chicken bouillon powder
3 medium potatoes
1 large sweet potato
1 head cauliflower
2 large carrot
1 cup butternut squash
2 large celery rib
1 large turnip
1 1/2 cups rutabaga
1 parsnip (optional)
salt and pepper, to taste

Preparation:
1. Cut up all the vegetables into large or small chunks (as desired).
2. Cut up the chicken into small pieces (you can leave the chicken meat on the bone, as it will add even more flavor).
3. Place everything in a large pot and cover completely with water.
4. Add the seasoning.
5. Let it come to a boil, and then let it simmer for about 1 1/2 hours.
6. This soup can also be easily refrigerated and then reheated.

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Roasted Garlic Soup recipe - 97 calories

Ingredients:
2 garlic heads
4 cups spinach, chopped with stems removed
5 cups chicken broth
2 teaspoons olive oil

Preparation:
1. Preheat the oven to 450 degrees F.
2. Remove the papery covering from the garlic, without separating the cloves.
3. Slice the top of each head of garlic off, so most of the cloves are exposed.
4. Place the garlic in a small baking dish.
5. Drizzle 1 teaspoon of olive oil over each garlic head.
6. Cover the baking dish with foil and roast for about 45 minutes (or until the garlic is soft and lightly browned); let cool.
7. When the garlic has cooled enough to handle, squeeze the garlic pulp into a medium saucepan.
8. Add the chicken broth, stir well to combine.
9. Simmer for about 15 minutes.
10. Before serving, stir in the spinach and simmer for about 4 minutes (until wilted).

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Tom Yum (Spicy Thai Soup) recipe - 143 calories

Ingredients:
1 lb shrimp or chicken, cut up
1 1/2 cups mushroom, sliced
1/4 cup tomatoes, chopped
4-5 tablespoons fish sauce
4-5 kaffir lime leaf
2 tablespoons red chili pepper (or to taste), freshly ground
7-8 tablespoons lime juice
1 stalk lemongrass, cut into 1/2-inch pieces
1 tablespoon chili paste, in soy bean oil
3 cups water

Preparation:
1. In a medium saucepan, pour the water and place over high head on stove; bring to a boil and add the kaffir lime leaves and lemon grass; cook for about 2 minutes.
2. Reduce the heat to low, add the fish sauce, chili paste in soy bean oil, fresh ground red chili and lime juice.
3. Add the mushrooms and tomatoes; cook for several minutes.
4. Add the shrimp or chicken; turn the heat to high (do not stir).
5. When the shrimp or chicken is cooked, continue to cook for about 2 more minutes.
6. Serve with hot rice.

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Sweet Potato Soup recipe - 191 calories

Ingredients:
3 medium sweet potato, peeled and chopped
4 cups beef stock or chicken stock or vegetable stock
2 onion, chopped
2 celery rib, chopped
2 cups half-and-half or milk
2 teaspoons chopped fresh tarragon or 1 teaspoon dried tarragon
1 bay leaf
salt & freshly ground black pepper, to taste
1 dash cayenne (optional)
sour cream or plain yogurt, for garnish (optional)
chopped fresh chives or fresh tarragon or fresh parsley, for garnish (optional)

Preparation:
1. In a large pot, combine the sweet potatoes, stock, onion, celery, tarragon and bay leaf, and bring to a boil over high heat.
2. Reduce the heat and simmer for about 20-30 minutes (until the vegetables are tender).
3. Discard the bay leaf, puree the soup in batches in an electric blender or food processor, and return to the pot. Add the half-and-half or milk, salt and pepper (to taste) and bring to a simmer.
4. Garnish with a dollop of sour cream and a sprinkle of chopped herbs if desired.

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Creamy Mushroom Soup recipe - 95 calories

Ingredients:
1 lb fresh mushrooms, sliced
1 cup low-fat milk
2 (14 1/2ounce) cans reduced-sodium chicken broth
1/4 teaspoon browning sauce
5 tablespoons all-purpose flour
1/8 teaspoon black pepper
1/2 teaspoon onion powder

Preparation:
1. Coat a soup pot with nonstick cooking spray; add the sliced mushrooms and saute over high heat for about 4-5 minutes (or until soft), stirring frequently.
2. Add the chicken broth, pepper and onion powder; bring to a boil, then reduce the heat to medium-low.
3. In a small bowl, mix the flour and milk until smooth; gradually add to the soup, stirring constantly.
4. Stir in the browning sauce and seasoning; simmer for 5 more minutes (or until thickened).

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