Beef Vegetable Soup – from Laurie
3 pound Chuck Roast
1 onion - diced
1 rib celery - diced
3 tablespoons Atkins Bake Mix (or Not Starch) *Optional
1 tablespoon Olive Oil
1 tablespoon Vegetable Oil
3 cups beef broth
1 cup water
1/4 cup red wine (Merlot)
1 (14.5 oz) can diced tomato - with liquid
1 bay leaf
Thyme - ground (to taste)
Salt (or Morton's Lite or No Salt)
Pepper
1 small cabbage - diced up
1 cauliflower - cut up (or 16 oz. bag of frozen cauliflower)
Brussels Sprouts (or 16 oz. bag frozen)
Cut roast up into 1-1/2 inch squares. Heat oil in a Dutch oven, and add the roast, onion and celery. Cook until meat is browned on all sides and veggies are tender. I sprinkled Atkins Bake Mix over the meat/veggies as it cooked to help with browning, and so the broth would be a bit thicker, but you don't have to do this (and the mix didn't ruin the taste, so don't worry about that).
After meat is browned, if there is still any oil left in the pan, drain it. Add the broth, water, tomato with liquid, wine and spices to the meat in the Dutch oven. Bring to a boil, then cover and turn down the heat. Let simmer gently for 1 hour and 15 minutes, stirring occasionally.
Add the cabbage, cauliflower and Brussels sprouts (fresh or frozen). Bring back to a boil, cover, turn down the heat, and cook another 15 minutes (or longer if you like your veggies mushy).
You could use any veggies in the soup, I just used the above because
they were what I had on hand.
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Barbara's Quick Chicken Vegetable Soup
1 large can of Cottage Inn Chicken broth
1 onion
A couple of stalks of celery
2 small turnips (white)
2 carrots (first time they've been in my house since April)
1/2 of a parsnip (a whole one is 31.3 gms carb!!!)
1/2 cup string beans
Diced boneless chicken breast (they defrost quickly)
1 tbsp. dried parsley
1/2 tsp. dried dill
8 turns of the pepper mill
It came out to about 50 carbs for the pot, and DH and I finished it
off. So figure about 25 carbs each. But it tasted sooo good and made me
feel better.
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Meat Broth – from Myra’s 1919 Diabetic Cookbook
1 cup strong beef stock
1 egg yolk
1 tablespoon finely ground almonds
Seasoning to taste
Heat the stock, stir in almonds; boil for two minutes. Pour over the egg yolk, stirring carefully to avoid curdling.
Serve very hot, at once. Makes 1 serving.
Protein: 9.95 grams
Fat: 10.84 grams
Carb: 1.42 grams
Calories: 142
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Vegetable Soup - – from Myra’s 1919 Diabetic Cookbook
2 cups beef stock
1/2 white onion
3 sprigs parsley
3 sticks celery with leaves
1 leek
3 cabbage leaves
Wash vegetables; chop very fine, and simmer in a little stock until nearly tender; then add the two cups of stock, and simmer for one hour. Serve very hot. Makes two servings.
Entire recipe:
Protein: 12.36 grams
Fat: 1.54 grams
Carb: 5.14 grams
Calories: 85
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Soup with Egg Dice - – from Myra’s 1919 Diabetic Cookbook
1 egg
1/2 teaspoon butter
1/4 cup cold beef or chicken stock
Pinch salt
2 cups hot beef or chicken stock
Beat the egg until foamy; add butter, creaming together, salt and cold stock. Pour into a well-buttered custard mould, place mould in pan of boiling water, and steam for one hour. Cool, remove from mould, and when cold cut into dice. Put into soup tureen, pour clear well-seasoned boiling hot stock over the dice and serve at once.
Makes one serving.
Protein: 18.99 grams
Fat: 8.41 grams
Carb: Negligible
Calories: 152
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Soup with Chicken Dice - – from Myra’s 1919 Diabetic Cookbook
1/2 cup white meat of chicken, cut in cubes
1 1/2 cups clear chicken broth
1 egg
1/4 teaspoon finely chopped parsley
Seasoning to taste
Heat the chicken in 1 1/2 cups broth. Meanwhile, beat an egg foamy in the tureen in which the soup is to be served; pour the chicken and broth over the egg, stirring to prevent curdling. Sprinkle with the parsley and serve very hot, at once. Makes 1 serving.
Protein: 18.44 grams
Fat: 12.64 grams
Carb: Negligible
Calories: 187.7
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Ingredients:
1 Medium sized whole chicken (cheap fatty kind-not Perdue!)
1 celery stalk, diced (2 carbs)
8-10 fresh spinach or escarole leaves (1 carb)
1/4 c. Parmesan/Romano cheese (1-2 carbs)
1/4 c. parsley
Garlic powder, salt, pepper to taste
1 lb. lean ground beef
1/4 c. onion, diced (3 carbs)
6 eggs (4 carbs)
1 tsp. baking powder (2)
Chicken soup -- Boil chicken with celery and onion (salt, pepper and garlic powder to taste). Transfer the chicken & veggies and strain the broth if necessary. Remove bones and tear into bite sized pieces.
Spinach -- Wash leaves and remove hard stems. Boil in water until tender. Drain, then cut into thin strips. (Extra can be frozen for later.)
Meatballs -- Mix 1 egg, garlic powder, 1/8 c. parsley, salt, pepper and 1/8 c. cheese with meat. (You can add 1/8 c. dry bread crumbs for easier handling if you like, but add 10 carbs to the pot's grand total). Shape 50/60 marble sized meatballs and brown in skillet. Drain.
Egg Sponges -- Blend 4 or 5 eggs with remaining cheese, parsley and baking powder. Add a little water for more volume. Pour in small cookie sheet (use PAM first), bake at around 250-300 degrees until firm and lightly browned. Cut into thin strips to form 1/4" squares.
Putting it together:
Bring the broth to a boil (add water as needed--about 8 cups). If broth is not "chickeny" enough, add a few bouillon cubes or canned stock for flavour. Add chicken, spinach, meatballs, and sponges back into broth and simmer. Top with additional cheese if desired and enjoy.
NOTE: I've adapted this recipe from my mother-in-law's speciality--Italian
wedding soup. It may look a bit strange to those who have never tried
it (because of the spinach and little floating egg sponges), but it is
absolutely delicious! Even my kids beg me for it--to me that says a lot!
Best of all, I figure it comes to about 15-20 carbs FOR THE ENTIRE POT!!
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Cream of Cauliflower Soup – posted by Diva
I tried this Cream of Cauliflower soup recipe and it is excellent. Use hot or chill as Vichyssoise. Garnish with chives
1/2 sweet onion, sliced thin
1 small head of cauliflower florets
1 can Campbell's Chicken Broth
Dried or fresh, parsley, salt and pepper to taste
3 tablespoons olive oil
Dash of Lite Soy Sauce
1 cup water
1 cup 15% cream
Heat oil over low heat in large saucepan and sauté onions for 3 minutes. Add cauliflower and parsley. Cover partially and cook 8 to 10 minutes more. Add water and stock and bring to a boil. Cover partially and simmer 5 minutes. Puree in blender , gradually adding cream or milk. Makes 6-8 1/2 cup servings
Carbs 3 grams, protein 2.5 grams
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Turkey Meatball Soup – from Megan M.
1 lb. ground turkey mixed with minced garlic, Parmesan cheese (instead of bc) two eggs and finely chopped spinach. If it doesn't look like enough meatballs when its done, I am going to throw in some pre-cooked ones that are in the freezer.
I am going to brown them and add a can of diced tomatoes and a can of Italian seasoned chicken broth in my crock-pot. I'll add whatever water seems right. Shortly before serving I will add torn fresh 2 1/2 cups spinach leaves and let them wilt. Sprinkle more Parmesan on top.
Its about 31 pro, 25 fat,14 carbs and 4 fibre
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Maguire’s Italian Chicken Soup
Sauté 2-3 garlic cloves in olive oil for a few minutes until softened. Add a good sprinkling of any seasoning you like (I usually use the "Italian seasoning blend" or rosemary, oregano, and basil) and a good pinch of salt. Add 4 cups of a good low salt LC chicken broth (I use home made stock and water so I know there's no added sugars or carbs) and allow to simmer for a few minutes to bring out the flavour in the herbs. Cut 3-4 cooked chicken breasts into bite size cubes and add to stock. At the last minute add frozen chopped spinach and allow the soup to return to a simmer. Serve with freshly shredded parmesean cheese. You could add tiny LC meatballs to make this more of an Italian wedding soup or stir in 1 or 2 scrambled raw eggs (egg-drop style) and allow them to cook in the broth to make this another traditional Italian soup (which I completely forget the name of!!).
Fresh basil leaves added with the spinach is another good addition.
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Egg Drop / Tofu Soup – from Heather
1 20oz. can salt-free chicken broth
3 eggs
4oz. firm tofu, cut in thin strips
1 scallion, chopped (green part only)
1 tbsp. Chinese parsley
1/2 tsp. each Chinese white pepper and mustard powder
Dash salt-free soy sauce
Separate two of your three eggs. Lightly beat the two yolks and
one whole egg and set aside. In a medium saucepan, whisk the egg
whites into the *cold* broth. Slowly raise broth to almost boiling.
"Drop" the beaten egg into the hot broth, a little at a time. It
should cook immediately and each "drop" should hold together. Stir
gently. Add tofu, pepper, mustard and soy sauce and simmer five minutes.
Just before serving, stir in the Chinese parsley and scallion. Makes
two big dinner portions.
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Taco Soup – from Tina MacDonald
The next time you make tacos (without the shell), make extra meat so you can use the leftovers for the following soup.
About 3/4 pound of leftover taco seasoned ground beef
Half a chopped onion
Half a chopped green pepper
About 3/4 cup of salsa
Make about 6 cups of beef stock (from Knorr's Stock base), and chuck
in all the above. Simmered it for about half an hour. It tasted great,
and cleared our sinuses too! A little carby, but a great cold cure!
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Portuguese Soupas – posted by Greyeagle
Serves 6 (or three hungry lowcarb'ers)
Ingredients
3 1/2 or 4 lb Pot Roast
2 onions - quartered (I cut it back to 1 medium one for LC'ing)
2 cloves of garlic (peeled and smashed a bit)
1 small can Tomato Sauce (I use LC Tomato Paste)
1/2 c white vinegar (wine vinegar might be interesting too)
2 Tbsp. of picking spice (Tie in cheese cloth; discard after cooking)
Instructions
1. Cut Pot Roast into 1-1 1/2 in. chunks, wash, and put into pot.
2. Cover meat with water and add all other ingredients.
3. Cook 1 1/2 - 2 hrs until very tender. Add water as needed.
Serving
1. Place slices of French bread on a place and place a sprig on fresh
peppermint on them.
2. Ladle the Soupas over the bread and peppermint.
NOTE: This was stressed as being very important in serving it in the
traditional style. It tastes very different if served without this step.
Although an LC'er will have to make one omission - the bread. I served
it in a wide soup bowl with the peppermint scattered over the top of the
Soupas sans bread. It was delicious.
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Myra’s New England Clam Chowder
I haven't figured out the carb count yet - I'm sure it's not as low as I usually like, but for an occasional treat, it was very good.
2-3 slices bacon, cut into small pieces
1/2 medium onion, coarsely chopped
1 6-ounce can chopped clams
Water
1 1/2 cups raw cauliflower, cut into small pieces
1/4 teaspoon xanthan gum
1 cup heavy cream
1/4 teaspoon white pepper
Salt to taste
In a saucepan, sauté the bacon until it almost cooked through. Toss in the onions and slowly cook until the onions are translucent. In the meantime, drain the clam juice into a measuring cup, and add enough water to make 1 1/2 cups. When the onions are ready, add the clam juice & water, the cauliflower and the xanthan gum.
Cover and simmer for about 15-20 minutes, or until the cauliflower is
just tender. Add the chopped clams, and cook for about 5 minutes.
Turn off the heat and add the cream and pepper. Season to taste with salt.
Makes two HUGE servings.
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Jamie’s Lithuanian Sauerkraut Soup
Beef soup bones
1 to 1 1/2 pound stew meat, cut into soup-bites
2 cans (approximately 16 oz each) sauerkraut
1 small can (8 oz) stewed tomatoes,
1 bay leaf
Black pepper to taste,
Usually needs little or no salt, depending on the kraut
Rinse bones, brown bones and meat thoroughly. Add enough water to cover meat and bones, simmer covered about 2 hours.
(This step is cosmetic, for clearer broth. If you don't care how the broth looks, just remove the bones). Remove bones and meat, discard bones. Rinse meat. Strain stock through fine mesh or cheesecloth. Return meat and stock to pot.
Drain and slightly rinse sauerkraut, and add to pot. Cut up the stewed
tomatoes with a scissors while still in the can, and add the stewed tomatoes
with their juice to the pot. Add bay leaf, and pepper to taste (additional
water if needed). Simmer covered at least 2 more hours. Taste to see if
it needs any salt. (The crisp sauerkraut that comes in a jar can be used
instead of canned, but tends to be extremely smelly during the cooking
process. The end product comes out the same.)
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Double Mushroom Soup - posted by Susan Jamieson
From Protein Power (makes 1 qt, 4 servings, ea. 3 gm carbs, 5 gm protein)
1/4 c. butter
2 c. chopped mixed mushrooms (several kinds)
1/2 c. minced scallion
2 garlic cloves, minced
Salt & cayenne pepper to taste
1 tsp. dry mustard
2 tsp. wild mushroom powder (grind dried wild mushrooms in blender
or food processor)
3 c. chicken broth
2 tbsp. dry sherry
2 egg yolks mixed with 1/4 c. heavy cream
Their serving suggestion is before a roast chicken or broiled fish
fillet with a big salad. When I made it we started with this, then the
orange/pecan salad, then filets & asparagus! It was a beautiful
dinner! (all served on the good china!)
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Low Carbohydrate "Olive Garden" Zuppa Tuscana soup - from Jillena
1 lb ground sausage
16 oz bag of frozen cauliflower (use fresh if you want)
4 oz cream cheese
3 tbsp. butter
1 onion
1 cup heavy whipping cream
1 cup Kale
4 cups water
Garlic, salt, pepper to taste
Microwave or steam cauliflower for 10 minutes until soft. While
cauliflower is softening, cook sausage, bacon and onion together until
done, drain well. Mash cauliflower together with cream cheese and
butter. Put water and kale in soup pot and cook for about 2 minutes.
Add the meat, cauliflower mixture, and seasonings. Simmer about 5-10
minutes until kale has your desired tenderness.
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Italian Sausage Soup - from Linnen
1 lb. Italian sausage, mild or hot depending on you taste (I use hot),
sliced.
Olive oil
1/2 onion, sliced into rings
Celery, 2 ribs
Garlic, 1 clove, minced
Sauté the sausage in a tbsp. or two of oil in a stockpot. Add onion, celery, and garlic, cook until lightly browned.
Add:
Chicken broth, 2 quarts
Tomato paste, 1 tbsp.
Oregano, pinch
Basil, pinch
Zucchini, 2 or more, sliced
Few leaves of chard (not red), spinach, or even cabbage, cut into long
slivers
Add the broth, tomato paste, seasonings, and additional vegetables, bring to a boil, reduce heat and simmer for 4 hours or more. Serve with lots of grated fresh parmesan cheese.
I've varied this in many ways, depending on what vegetables are available, and on how many carbs my budget will allow. Mushrooms are a good addition, as are sliced fresh grean beans. The original recipe called for canned tomatoes. Although I prefer the paste, I sometimes add some chopped tomato if I have leftovers. I occasionally add diced leftover meat or poultry, also. The sausage provides quite a bit of seasoning, so you should probably taste before adding additional seasoning. I sometimes add red pepper flakes if I want more zip.
This makes an appealing meal on a chilly day, and leftovers are wonderful
to have in the refrigerator.
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