Featuring High Protein Foods, Bars and Powders

Chicken and Vegetable Soup: High in Protein & Low in Calories

Last night I made a delicious chicken and vegetable soup for dinner that is full of protein and low in fat, calories and sugar.  I make it on the rare nights that I have to cook as it’s very simple to make.  

Chicken and Vegetable Soup
Listed below is how I made the soup last night.  However, feel free to use the vegetables and spices that you like and have on hand.  I have made this soup a few times and I never measure the ingredients exactly.  I’ve noticed that it doesn’t really matter if I use 5 mushrooms or 6.  Put in as few or as many as you like!  

Ingredients

  • 3 boneless, skinless chicken breasts (approx 16 ounces), cut into cubes 
  • 2 large carrots – chopped
  • 2 large celery stalks – chopped
  • 1/2 onion – chopped
  • 5 mushrooms – sliced
  • Seasonings – sea salt, pepper, cumin, chili powder and garlic
  • 4 cups chicken stock
  • 1 small can stewed tomatoes
  • 1 cup green beans – cut into 1 inch strips
  • 2 cups fresh spinach

Directions
Thaw or defrost your chicken so that you can cut it up into cubes later.  The first time I made this, I used 2 chicken breasts and it just wasn’t enough meat!

Protein-Soup-1

I then cut up all of my vegetables – carrots, onion, celery, mushroom and green beans.  I set aside the 2 cups of fresh spinach to be cooked later.

Protein-Soup-2

Then, in a large stock pot, I cooked the carrots, onions, mushrooms and celery over medium heat for 2 minutes to “sweat” them.  Next, I added in my chicken and seasonings and cooked for 15 minutes. When I made this soup in the past, I used a separate pan for the chicken as it was easier to make sure that the chicken was cooked thoroughly.

Protein-Soup-3

Now, time for the liquid – I poured in the 4 cups of chicken broth and stewed tomatoes.  I brought the liquid to a boil and then reduced the heat, covered the pot loosely and simmered for ten minutes.

Then I added in the green beans and cooked for 2 more minutes.

Last, I mixed in the spinach.

Protein-Soup-4

The soup is ready to eat! I buttered a piece of Dave’s Killer Bread and made myself a bowl.  It was a perfect dinner on a cold winter night.

Protein-Soup-5

Nutritional Information
I entered the ingredients that I used into MyFitnessPal and divided the total recipe by six.  Here is what I came up with:

  • 112 calories
  • 8 grams of carbohydrates
  • 3 grams of fat
  • 13 grams of protein
  • 2 grams of fiber
  • 4 grams of sugar

I love that the soup is high in protein but low in calories, carbs, fat and sugar.  Plus, it’s very filling and filled with healthy vegetables.  I hope you enjoy it!

Best,

Diana

p.s. To be notified of all of my recipe posts, please join my Facebook Recipe Group.  Feel free to add your favorite recipes too.  After you join, please let me know that you found it though my Eating Protein site!

Photo Credits:
Featured Image: Chicken soup with vegetables: © bit24 – Fotolia.com
Images in Recipe Content: Diana Poisson

An Article By -

My name is Diana and I am looking for protein foods that are healthy, easy to make, taste great and fit within my budget.

{ 0 comments… add one }

Leave a Comment

Next Post:

Previous Post:

Welcome!

I'm Diana and this is where I tell you about different high protein foods. I'm always looking for healthy, great tasting and easy to make high protein choices!