Heart Healthy, Diabetes Friendly – and Delicious!

When it is cold outside, you want something comforting to take off the chill, and nothing is better than soup to warm you from the inside out.  Plus, January is the time for those resolutions to lose those extra pounds.  Warm up and slim down with a big bowl of low-calorie soup.

Spicy Chicken Mushroom Soup

Serves 4

4 ¼ cups 99% fat-free chicken broth
1 to 3 teaspoons Thai red curry paste*
1 tablespoon Thai fish sauce
2 teaspoons granulated sugar
Zest and juice of 2 small limes
4 ounces baby Portobello mushrooms, sliced
One small bunch spring onions, sliced, whites and greens separated
1 ½ cups leftover chicken breast, shredded
1/3 cup shredded spinach or kale
Sliced red Thai chilies (optional)

Place the stock into a saucepan and heat, then stir in the curry paste, fish sauce, sugar, lime juice and most of the zest.  Bring to a boil, then add the mushrooms and whites of the spring onion.  Cover, then simmer for 2 minutes.

Stir in the chicken, spinach and most of the spring-onion greens and gently heat through, then ladle into bowls.  Serve with the remaining zest, remaining sliced spring onion, extra lime juice, sugar, fish sauce and Thai sliced chilies on the side so everyone can adjust the flavor and heat of their own bowl of soup.  (NOTE: Warn diners that the red chilies are HOT.)

rx-gourmet-dans-newsletter-jan-2017Per serving:

172 Calories; 4g Fat (16.5% calories from fat); trace Saturated Fat; 33g Protein; 11g Carbohydrate; 1g Dietary Fiber; 53mg Cholesterol; 704mg Sodium.  Exchanges: 0 Grain (Starch); 4 Lean Meat; ½ Vegetable; 0 Fruit; ½ Fat; 0 Other Carbohydrates.

*Depending on the brand of red curry paste you choose, the heat can vary greatly.  Start by adding a small amount to the soup, if you’re unsure, and adjust for taste.  Check the label if you need it to be gluten free.  Thai Kitchen brand, carried in most grocery stores, states it is GF.

Recipe is low fat, low calorie and gluten free.

Recipe courtesy of LowFatLifestyle.com.  Visit them on the web and get more free recipes and healthy-cooking tips at LowFatLifestyle.com, free recipes and healthy-cooking tips at LowFatLifestyle.com.