delicious, and low in calories. Keep some in the fridge—they're
great
to have around for a snack or meal-starter. HG Tip: If you're a sodium-counter, you may want to use low-sodium versions of broths and canned items when making these soups.
freakishly good french onion soup
PER SERVING (1 bowl): 113 calories, 4.5g fat, 897mg sodium, 9g carbs, 1.5g fiber, 2g sugars, 10g protein
Ingredients
1 cup fat-free beef broth
¼ cup thinly sliced onions
½ slice light bread (40 to 45 calories each with about 2g fiber per slice)
1 slice reduced-fat provolone cheese
Directions
Toast bread and set aside. Combine onions and broth in a small saucepan and cook over low heat for 10 minutes.
Pour soup into a microwave-safe soup bowl. Place toasted bread on top of soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book .
perfect plum tomato cabbage soup
PER SERVING (1 generous cup): 35 calories, 0.5g fat, 410mg sodium, 8g carbs, 1.5g fiber, 5g sugars, 1g protein
I am obsessed with this soup! The best way to enjoy it is with Splenda and Frank's RedHot.
Ingredients
4 cups fat-free vegetable broth
6 plum tomatoes, chopped
2 cups chopped green cabbage
Optional: salt, black pepper, garlic salt, Splenda No Calorie Sweetener, Frank's RedHot Original Cayenne Pepper Sauce, Tabasco Pepper Sauce
Directions
Place chopped tomatoes (along with any juice and seeds) in a large pot sprayed with nonstick spray. Cook over medium heat for 2 to 3 minutes, stirring occasionally.
Add broth and cabbage and raise heat to high. Once soup reaches a boil, reduce heat to low and cover. Allow soup to simmer for 5 minutes.
Season to taste with salt, black pepper, and/or any of the other optional ingredients, if desired.
MAKES 5 SERVINGS
egg flower power soup
PER SERVING (1 generous cup): 50 calories, 0.5g fat, 734mg sodium, 6g carbs, 1g fiber, 3g sugars, 6g protein
Ingredients
4 cups fat-free broth (vegetable, chicken, or beef)
½ cup egg whites (about 4 egg whites)
1 small carrot
1 small zucchini
½ medium red bell pepper
3 medium scallions, chopped
1 tablespoon light or low-sodium soy sauce
1 teaspoon lemon juice
Optional: salt, black pepper, 4 lemon wedges
Directions
Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside.
Cut all veggies into matchstick-sized strips (use a vegetable shredder if you have one). Combine broth, carrots, zucchini, peppers, soy sauce, and lemon juice in a medium pot. Bring to a boil.
Once soup has reached a boil, reduce to medium heat (a low boil) and add scallions. Cook for about 5 minutes, until veggies are limp.
Next, reduce heat to the lowest setting.
Very
slowly pour in egg whites while
very
quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!
If you like, season to taste with salt and black pepper, then serve with lemon wedges.
MAKES 4 SERVINGS
Soup It Up!
These add-ins are the perfect way to turn ordinary broth into a full-on meal!
½ cup fresh or frozen vegetables (50 calories, 0.5g fat)
1 chopped veggie burger patty (100 calories, 2.5g fat)
3 ounces lean chicken, beef, or seafood (100 calories, 2g fat)
½ cup beans — black, kidney, lima, etc. (100 calories, 1g fat)
3 ounces tofu (65 calories, 3g fat)
2 ounces Tofu Shirataki noodles (20 calories, 0.5g fat)
Nutritional information based on averages.
sassy salsa pumpkin soup
PER SERVING (1 generous cup): 177 calories, 1g fat, 991mg sodium, 35g carbs, 8.5g fiber, 8g sugars, 9g protein
This recipe was inspired by a Hungry Girl subscriber named Jacqueline. IT ROCKS!!!!!
Ingredients
4 cups fat-free broth (chicken or vegetable)
One 15-ounce
great
to have around for a snack or meal-starter. HG Tip: If you're a sodium-counter, you may want to use low-sodium versions of broths and canned items when making these soups.
freakishly good french onion soup
PER SERVING (1 bowl): 113 calories, 4.5g fat, 897mg sodium, 9g carbs, 1.5g fiber, 2g sugars, 10g protein
Ingredients
1 cup fat-free beef broth
¼ cup thinly sliced onions
½ slice light bread (40 to 45 calories each with about 2g fiber per slice)
1 slice reduced-fat provolone cheese
Directions
Toast bread and set aside. Combine onions and broth in a small saucepan and cook over low heat for 10 minutes.
Pour soup into a microwave-safe soup bowl. Place toasted bread on top of soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book .
perfect plum tomato cabbage soup
PER SERVING (1 generous cup): 35 calories, 0.5g fat, 410mg sodium, 8g carbs, 1.5g fiber, 5g sugars, 1g protein
I am obsessed with this soup! The best way to enjoy it is with Splenda and Frank's RedHot.
Ingredients
4 cups fat-free vegetable broth
6 plum tomatoes, chopped
2 cups chopped green cabbage
Optional: salt, black pepper, garlic salt, Splenda No Calorie Sweetener, Frank's RedHot Original Cayenne Pepper Sauce, Tabasco Pepper Sauce
Directions
Place chopped tomatoes (along with any juice and seeds) in a large pot sprayed with nonstick spray. Cook over medium heat for 2 to 3 minutes, stirring occasionally.
Add broth and cabbage and raise heat to high. Once soup reaches a boil, reduce heat to low and cover. Allow soup to simmer for 5 minutes.
Season to taste with salt, black pepper, and/or any of the other optional ingredients, if desired.
MAKES 5 SERVINGS
egg flower power soup
PER SERVING (1 generous cup): 50 calories, 0.5g fat, 734mg sodium, 6g carbs, 1g fiber, 3g sugars, 6g protein
Ingredients
4 cups fat-free broth (vegetable, chicken, or beef)
½ cup egg whites (about 4 egg whites)
1 small carrot
1 small zucchini
½ medium red bell pepper
3 medium scallions, chopped
1 tablespoon light or low-sodium soy sauce
1 teaspoon lemon juice
Optional: salt, black pepper, 4 lemon wedges
Directions
Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside.
Cut all veggies into matchstick-sized strips (use a vegetable shredder if you have one). Combine broth, carrots, zucchini, peppers, soy sauce, and lemon juice in a medium pot. Bring to a boil.
Once soup has reached a boil, reduce to medium heat (a low boil) and add scallions. Cook for about 5 minutes, until veggies are limp.
Next, reduce heat to the lowest setting.
Very
slowly pour in egg whites while
very
quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!
If you like, season to taste with salt and black pepper, then serve with lemon wedges.
MAKES 4 SERVINGS
Soup It Up!
These add-ins are the perfect way to turn ordinary broth into a full-on meal!
½ cup fresh or frozen vegetables (50 calories, 0.5g fat)
1 chopped veggie burger patty (100 calories, 2.5g fat)
3 ounces lean chicken, beef, or seafood (100 calories, 2g fat)
½ cup beans — black, kidney, lima, etc. (100 calories, 1g fat)
3 ounces tofu (65 calories, 3g fat)
2 ounces Tofu Shirataki noodles (20 calories, 0.5g fat)
Nutritional information based on averages.
sassy salsa pumpkin soup
PER SERVING (1 generous cup): 177 calories, 1g fat, 991mg sodium, 35g carbs, 8.5g fiber, 8g sugars, 9g protein
This recipe was inspired by a Hungry Girl subscriber named Jacqueline. IT ROCKS!!!!!
Ingredients
4 cups fat-free broth (chicken or vegetable)
One 15-ounce
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