LOW FAT LOW SODIUM SOUPS RECIPES

Name: Low-Fat Potato Soup
Prep time: 30 min
Total time: 30 min
Yield: 5 servings.
Ingredients: 1-3/4 cups diced peeled potatoes; 1 medium onion, chopped; 1/4 cup chopped celery; 1 can (14-1/2 ounces) reduced-sodium chicken broth; 1/8 teaspoon pepper; 3 tablespoons cornstarch; 1 can (12 ounces) fat-free evaporated milk, divided; 1 cup shredded reduced-fat cheddar cheese

LOW-FAT POTATO SOUP RECIPE: HOW TO MAKE IT

Low-Fat Potato Soup Recipe: How to Make It image

"My husband usually doesn't care for low-fat dishes," notes Natalie Warf of Spring Lake, North Carolina. "So after finishing a bowl of this rich-tasting soup, he was surprised to learn that it's very low in fat."

Provided by Taste of Home

Categories Lunch

Total Time 30 minutes

Prep Time 30 minutes

Cook Time 0 minutes

Yield 5 servings.

Number Of Ingredients 8

Ingredients

1-3/4 cups diced peeled potatoes
1 medium onion, chopped
1/4 cup chopped celery
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/8 teaspoon pepper
3 tablespoons cornstarch
1 can (12 ounces) fat-free evaporated milk, divided
1 cup shredded reduced-fat cheddar cheese

Steps:

In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat; cover and simmer until vegetables are tender, 15-18 minutes. , Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Stir in cheese until melted.

Nutrition Facts : Calories 178 calories, FatContent 2g fat (0 saturated fat), CholesterolContent 9mg cholesterol, SodiumContent 274mg sodium, CarbohydrateContent 26g carbohydrate (0 sugars, FiberContent 0 fiber), ProteinContent 14g protein. Diabetic Exchanges 2 starch

LOW FAT/LOW SODIUM BLACK BEAN SOUP RECIPE - FOOD.COM

Low Fat/Low Sodium Black Bean Soup Recipe - Food.com image

I made this recipe after viewing several recipes from various cook books. Broth is a no sodium brand and the bean were dry (cooked in advance only in water- no seasoning was added)

Total Time 1 hours

Prep Time 15 minutes

Cook Time 45 minutes

Yield 5 1 1/4 cup servings, 5 serving(s)

Number Of Ingredients 14

Ingredients

2 1/2 cups black beans (cooked in advance)
1 cup diced onion
1/2 cup diced red pepper
1/2 cup diced green pepper
5 garlic cloves, minced
2 medium carrots, peeled and chopped
1 (15 ounce) can diced tomatoes (I used no salt added Mair Glen Organic Brand)
3 cups low sodium chicken broth (For this recipe I used 3 packets of broth seasoning added to 3 cups of water)
2 bay leaves
1 tablespoon ground cumin
1/4 teaspoon cayenne pepper
1 tablespoon fresh lime juice
1 tablespoon extra virgin olive oil
1/2 teaspoon Mrs. Dash table blend seasoning (season to your preference)

Steps:

heat oil in stock pot over medium heat.
add the veggies and saute for about 5 minutes, stirring from time to time.
add the seasoning and stir to combine.
continue to saute until the veggies are tender.
add the remaining ingredients and stir, cover.
continue to cook at set temperature for 10 minutes.
reduce heat to low and simmer for 30 minutes.

Nutrition Facts : Calories 216.2, FatContent 4.7, SaturatedFatContent 0.8, CholesterolContent 0, SodiumContent 70.1, CarbohydrateContent 34.2, FiberContent 10.5, SugarContent 6, ProteinContent 12.5

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