Lo-Cal Chicken Soup
A light, flavorful chicken soup featuring fresh vegetables, garlic, and spices, perfect for a healthy, comforting meal suitable for all ages.
Ingredients
Instructions
- Deskin and bake the chicken at 350°F for 30 minutes.
- Cut the cooked chicken into small pieces.
- Cook tomatoes, garlic, and water together for 2.5 to 3 hours until reduced by half.
- Add the cooked chicken, peas, spices, and other vegetables to the pot.
- Simmer the soup for an additional 30 minutes.
Tips & Substitutions
For a richer flavor, consider roasting the vegetables before adding them to the soup. If fresh tomatoes aren't available, canned peeled tomatoes work well as a substitute. You can also add a splash of lemon juice for brightness or include other vegetables like zucchini. For a heartier version, incorporate some cooked quinoa or barley. This soup is low-calorie, making it a great choice for those seeking lighter meals.
Serving Suggestions
Serve the Lo-Cal Chicken Soup hot, garnished with fresh herbs like parsley or cilantro for added flavor. Pair it with a slice of whole grain bread or a fresh salad, such as an Easy Carrot Salad, for a complete meal. This soup also makes a great starter for a larger dinner, or you can enjoy it on its own for a light lunch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simmer on the stovetop until heated through, adding a splash of water if the soup has thickened. Alternatively, you can microwave individual portions, stirring occasionally for even heating. This soup also freezes well; just make sure to leave some space in the container as it may expand.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Chicken Soup contains roughly 187 calories, with 6g protein, 42g carbohydrates, and 2g fat. It is an excellent source of vitamin A (145% of the Daily Value), iron (73% of the Daily Value), and vitamin C (58% of the Daily Value), and a good source of protein. It also contributes 15g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup vegetarian?
Yes, you can easily adapt the Lo-Cal Chicken Soup to a vegetarian version by omitting the chicken and using vegetable broth instead of water. Increase the variety of vegetables, such as bell peppers or green beans, to enhance the flavor and texture. Additionally, consider adding some cooked lentils or chickpeas for protein.
How can I spice up the flavor of the soup?
To enhance the flavor, experiment with adding herbs and spices such as thyme, bay leaves, or even a pinch of red pepper flakes for heat. You can also incorporate some fresh lemon zest or a dash of hot sauce to give it an extra kick. For a unique twist, try blending in some fresh spinach or kale just before serving.
Is this soup suitable for meal prep?
Absolutely! The Lo-Cal Chicken Soup is a fantastic option for meal prep. It keeps well in the fridge and can be portioned out for quick lunches or dinners throughout the week. Just be sure to let it cool completely before storing, and remember to stir well when reheating, as ingredients may settle.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).