Soups

Soups

 

 

 

Serves 6

  • 2 packages TrueBody Cream of Tomato Soup
  • 12 oz. ground turkey
  • 1 cup green peppers, chopped
  • 1 cup onions, diced
  • 2 cups tomatoes, chopped
  • ¾ cup water
  • 1 tbsp. chili powder
  • 1 tbsp. cumin
  • 2 packets diet sweetener
  1. In a non-stick skillet combine turkey, green peppers, and onion. Brown over medium heat.
  2. Drain, and add remaining ingredients.
  3. Mix well, and simmer 15 minutes.
Nutrition Per Serving Calories 203
Fat 9 g
Carbohydrates 11 g
Fiber 2 g
Protein 124 g

Cumin, cumin! Just how do we pronounce this herb? Come in, koo min, cue min? The U.S. pronunciation is typically come in, but cue min is also acceptable. The word has French, Latin, Greek, Arabic, and Sumerian roots, so we've surely bungled its original pronunciation. The seasoning comes from the seed of a flowering Old World plant that is a member of the parsley family. Chili and curry powders both contain cumin.

 
Serves 1

  • 1 package TrueBody Tomato Bouillon Soup
  • 4 oz. ground round steak
  • ½ cup green onions
  • 8 oz. boiling water
  • ½ tbsp. chili powder to taste
  • ½ cup bean sprouts
  1. Brown ground round, adding green onions when beef is nearly cooked.
  2. Dissolve tomato soup in water.
  3. Add to mixture along with chili powder and bean sprouts.
  4. Simmer for 30 minutes.
Nutrition Per Serving Calories 300
Fat 7 g
Carbohydrates 17 g
Fiber 3.3 g
Protein 44 g
 
Serves 1

  • 1 package TrueBody Chicken Bouillon Soup
  • 4 oz. chicken breast
  • ½ cup celery, diced
  • ¼ cup any vegetable
  • permitted on diet plan, chopped
  • 1 cup water
  • Poultry seasoning to taste
  • Onion powder to taste
  • Garlic powder to taste
  • Ground pepper to taste
  • Thyme to taste
  1. Brown the chicken in a saucepan.
  2. Mix in all other ingredients.
  3. Cook on medium heat until vegetables are tender and chicken is cooked through.
Nutrition Per Serving Calories 289
Fat 5 g
Carbohydrates 12 g
Fiber 1.2 g
Protein 51 g
 

  • 1 package TrueBody Chicken Bouillon Soup
  • 4 oz. white chicken meat in chunks or strips
  • 8 oz. water
  • ¼ cup summer squash
  • ¼ cup green pepper, chopped
  • ¼ cup broccoli, chopped
  • ¼ cup cauliflower, chopped
  • ¼ cup green beans, sliced
  • ¼ cup tomatoes, chopped
  • Seasonings to taste
  1. Boil chicken in the water for a half hour.
  2. Add vegetables, seasonings, and chicken soup to chicken in water.
  3. Boil for 15 minutes, and then simmer until vegetables are tender (about 5 minutes).
Nutrition Per Serving Calories 340
Fat 5 g
Carbohydrates 19 g
Fiber 10 g
Protein 55 g
 

  • 1 package TrueBody Cream of Chicken Soup
  • 1 cup hot water
  • 6 oz. chicken, boiled
  • 1 cup broccoli florets, chopped
  • Salt and pepper to taste
  • Dash of nutmeg (optional)
  1. In a saucepan on medium heat, mix soup with water until smooth.
  2. Add chicken and broccoli to soup.
  3. Season with salt, pepper, and nutmeg.
  4. Reduce heat and simmer for 4-5 minutes, or until heated through.
Nutrition Per Serving Calories 317
Fat 4 g
Carbohydrates 16 g
Fiber 5 g
Protein 58 g

“When I'm feeling down, I make myself a big bowl of Up Soup. The bowl only looks empty, but in reality it's full of hope. Grab a spoon, there's plenty for both of us.”

― Jarod Kintz
A Zebra is the Piano of the Animal Kingdom

 
Serves 1

  • 1 package TrueBody Cream of Chicken Soup
  • 1 cup broccoli
  • 1 tbsp. dried onion
  • 1 cup hot water
  • Ground pepper to taste
  1. Fill a medium saucepan with one-half inch of water. Add in broccoli and onion. Cover, and bring to a boil.
  2. Cook broccoli and onion for another 2 minutes, or until bright green.
  3. Combine the broccoli, onion, 1 cup of water, pepper, and soup mix in a blender, and puree until smooth.
Nutrition Per Serving Calories 167
Fat 3 g
Carbohydrates 20 g
Fiber 6 g
Protein 19 g
 
Serves 3

  • 1 package TrueBody Chicken Bouillon Soup
  • 2 packages TrueBody Cream of Broccoli Soup
  • 1½ cups broccoli, chopped
  • ¼ cup green onion, sliced
  • 2 cups skim milk
  • Dash of ground pepper
  1. Boil vegetables in about an inch of water in a large saucepan.
  2. Reduce heat and cover until tender (about 10 minutes).
  3. Add milk and pepper.
  4. Remove from heat.
  5. Stir in TrueBody Broccoli Soup and Chicken Bouillon Soup mix until dissolved.
Nutrition Per Serving Calories 231
Fat 0.73 g
Carbohydrates 22 g
Fiber 3 g
Protein 23 g
 

  • 1 package TrueBody Cream of Broccoli Soup
  • 1 cup frozen broccoli-cauliflower mix
  • 6 oz. water
  • Ground black pepper to taste
  1. Cook broccoli-cauliflower mix in microwave oven or on stove according to package directions, until cauliflower softens.
  2. In a small bowl mix water and soup.
  3. Pour soup mix over cooked broccoli-cauliflower. Mix and reheat for 1 minute.
  4. Season with pepper.
Nutrition Per Serving Calories 105
Fat 0.1 g
Carbohydrates 8 g
Fiber 2 g
Protein 16 g
 

  • 2 packages TrueBody Chicken Bouillon Soup
  • 2 tbsp. light olive oil
  • 3 cups diced zucchini
  • ½ cup chopped celery
  • 1 cup diced carrots
  • ½ cup green onions, diced
  • 1 tbsp. all-purpose flour
  • 1½ cups skim milk
  • 1½ cups water
  • ½ cup fat-free sour cream
  1. Heat olive oil in a large stock pot. Sauté zucchini, celery, carrots, and onion until soft (approximately 15 minutes).
  2. In a small bowl, combine flour and milk. Mix until smooth and then add to stock pot.
  3. Cook until thickened. Remove from heat.
  4. In another small bowl combine water and chicken bouillon soup mix. Add to pot and stir until well combined.
  5. Puree soup, in batches, in a blender until smooth and creamy.
  6. Pour pureed soup back into stock pot. Simmer until heated through.
  7. Stir in sour cream, and serve.
Nutrition Per Serving Calories 185
Fat 7 g
Carbohydrates 17 g
Fiber 1 g
Protein 13 g

“After a good dinner one can forgive anybody, even one's own relations.”
― Oscar Wilde, A Woman of No Importance

 

  • 1 package TrueBody Cream of Mushroom Soup
  • 2 oz. fat-free cottage cheese
  • 1 cup water
  • ⅓ cup celery, diced
  • ⅓ cup green pepper, diced
  • ⅓ cup mushrooms, sliced
  • Pinch of crushed tarragon
  • Pinch of parsley flakes
  • Onion powder to taste
  1. Mix all ingredients in blender until smooth and creamy.
  2. Transfer to a saucepan and heat on low for approximately 10 minutes, stirring frequently.
Nutrition Per Serving Calories 156
Fat 1.5 g
Carbohydrates 16 g
Fiber 0 g
Protein 22 g

Why is it called cottage cheese? The simple cheese was originally made in cottages from any milk left over after making butter; hence the term cottage cheese.

 

  • 1 package TrueBody Chicken Bouillon Soup
  • 2 packages TrueBody Cream of Tomato Soup
  • 1 cup water
  • 1 (28 oz.) can whole tomatoes, drained
  • ¼ cup loosely packed fresh basil leaves
  1. Heat the water and combine with the chicken bouillon soup mix to dissolve.
  2. In a large saucepan bring tomatoes to boil.
  3. Add the chicken soup. Reduce heat, cover, and slow simmer for 10 minutes.
  4. Stir in cream of tomato soup and basil. Let simmer 10 more minutes.
  5. Puree soup in blender to create a smooth texture.
Nutrition Per Serving Calories 218
Fat 2 g
Carbohydrates 25 g
Fiber 3 g
Protein 26 g
 

  • 2 packages TrueBody Cream of Mushroom Soup
  • 1 (14 oz.) can low-sodium chicken broth
  • 1 tbsp. light olive oil
  • 2 cups baby portobello mushrooms, sliced
  • ½ cup green onions, chopped
  • 1 tbsp. flour
  • 1 cup skim milk
  1. Heat the water and combine with the chicken bouillon soup mix to dissolve.
  2. In a large saucepan bring tomatoes to boil.
  3. Add the chicken soup. Reduce heat, cover, and slow simmer for 10 minutes.
  4. Stir in cream of tomato soup and basil. Let simmer 10 more minutes.
  5. Puree soup in blender to create a smooth texture.
Nutrition Per Serving Calories 209 Fat 2 g
Carbohydrates 24 g
Fiber 2 g
Protein 24 g
 

  • 1 package TrueBody Chicken Bouillon Soup
  • ½ cup cooked cauliflower, chopped
  • 8 oz. water
  • Ground black pepper to taste
  1. In blender combine cauliflower and chicken soup with water to dissolve.
  2. Mix on medium speed until mixture is creamy.
  3. Transfer to a saucepan and heat on medium heat.
  4. Top with pepper.
Nutrition Per Serving Calories 83
Fat 0.2 g
Carbohydrates 4 g
Fiber 0.3 g
Protein 16 g
 
Serves 2

  • 2 packages TrueBody Chicken Bouillon Soup
  • 2 cups water
  • ⅓ cup mushrooms, sliced
  • ⅓ cup celery, diced
  • Ground black pepper to taste
  • 2 eggs, beaten
  • ½ slice diet bread, crumbled
  1. Combine all ingredients except egg and bread in a saucepan.
  2. Heat and bring to a slow boil.
  3. Pour egg and bread into boiling broth and cover.
  4. Cook over low heat for 5 to 10 minutes.
Nutrition Per Serving Calories 103
Fat 0.28 g
Carbohydrates 4 g
Fiber 0.6 g
Protein 20 g

“I think preparing food and feeding people brings nourishment not only to our bodies but to our spirits. Feeding people is a way of loving them, in the same way that feeding ourselves is a way of honoring our own createdness and fragility.”

― Shauna Niequist,
Bittersweet: Thoughts on Change, Grace,
and Learning the Hard Way

 
Serves 1

  • 1 package TrueBody Beef Bouillon Soup
  • 1 cup water
  • ½ cup spinach
  • 4 oz. cooked chicken
  • Chives, chopped, to taste
  • Dash of ground ginger
  1. Heat water and stir in soup.
  2. Pour soup over spinach in a bowl or pan.
  3. Add chicken, chives, and ginger.
  4. Heat and serve.
Nutrition Per Serving Calories 267
Fat 4 g
Carbohydrates 3 g
Fiber 0.3 g
Protein 51 g
 

  • 1 package TrueBody Cream of Tomato Soup
  • ½ cup cucumber, peeled and sliced
  • 4-5 sprigs fresh cilantro
  • Dash of Tabasco
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ cup cold water
  1. Mix all ingredients in a blender and puree. Seasoning may be adjusted to personal taste.
  2. Serve chilled.
Nutrition Per Serving Calories 129
Fat 2 g
Carbohydrates 14 g
Fiber 1.4 g
Protein 17 g

The inspiration for our Skinny Gazpacho recipe is a tomato-based vegetable soup, traditionally served cold, originating in the southern Spanish region of Andalucía. It's also consumed widely in Portugal. Gazpacho is mostly served during the summer months, due to its refreshing qualities.

 
Serves 1

  • 1 package TrueBody Chicken Bouillon Soup
  • 1 cup celery, diced
  • 1 cup hot water
  • Onion powder to taste
  • Ground pepper to taste
  1. In a non-stick pan heat celery. Cover and cook on medium heat until crunchy (about 5 minutes).
  2. Dissolve chicken soup in water. Stir in celery, onion powder and pepper.
  3. Cook soup on medium heat for about 10 minutes to heat and blend all ingredients.
Nutrition Per Serving Calories 110
Fat 0.6 g
Carbohydrates 11 g
Fiber <0.2 g
Protein 17 g
 
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