Healthy Tips for Soups
Calories In Soup, Stew, Sauces, Gravy

Written by Sky Taylor, Diet Bites

Decreasing Calories & Fat in Soups While Keeping Flavor

#1 - Soups tend to be naturally low in calories and high in sodium, particularly commercially prepared soups. Therefore - watch the sodium which has the ability to create a false weight gain as it encourages water retention.

#2 - Cream-based soups are typically considered taboo by weight loss gurus  - but it just ain't so.

A single serving of Campbell's delicious cream-based Cream of Chicken soup contains a scant 120 calories.

Sure, that's twice the calories of their Chicken Noodle soup, but the Cream of Chicken will stick to your bones, leaving a body feeling full for hours to come. So don't wig-out on cream-based soups, rather use your noggin' and don't be duped by media-hype.

#3 - Adding croutons and crackers to soup will up the sodium intake, so count out five saltines and be done.

#4 - You can create a lower calorie version of Broccoli Cheese Soup by using jarred cheese sauce found in the chip department at your local market. Opt for the 30-calories per serving version. Add 1-2 cups of skim milk (to suit personal taste). Add 1/2 cup of cooked chopped broccoli and heat until bubbly.

#5 - You can also create a tasty potato soup out of leftover mashed potatoes. Simply add skimmed milk until you achieve the desired thickness, then heat on the stove top. If you like bacon and cheese in your potato soup, add 1 slice of crumbled bacon that has been prepared in your microwave (25 calories) plus a Tablespoon of grated cheese.

#6 - The salt in soup generally stems from the bullion used to prepare the soup. When preparing homemade soups, you can get around adding bullion to the soup by searing your meat until it caramelizes, quickly adding water to the pot and lightly scrapping the bottom. This technique will produce a lovely golden color to the soup.

#7 - To prepare homemade tomato soup, carefully drop whole tomatoes into boiling water until the skins pop free. Remove carefully with a slotted spoon and take off the jackets after the tomatoes cool. Next, place the tomatoes into a deep pot and mash them into chunky chunks. Add a bit of dried or fresh basil and skim milk to reach the desired consistency.

Healthy Tips for Carrots

#1 - One of my favorite recipes is for Carrot Pudding. Cook one small bag of fresh carrots until done.

Allow them to cool, the cut them into rings - placing them into a deep bowl. Add 1/4 cup of Splenda OR sugar.

Add 1 cup of skim milk and 2 large eggs, 1/2 teaspoon of ground cinnamon, 1/8 teaspoon of ground nutmeg, 1/4 cup of all purpose flour. Also add 2 Tablespoons of melted butter. Blend all ingredients well to a pudding consistency.

Transfer to a baking dish sprayed with cooking spray. Bake in a 350 degree preheated oven uncovered for about 45 minutes - or until done.

#2 - Carrot and raisin salad is naturally low in calories and so easy to prepare. Simply take 1 small bag of shredded carrots and add golden or dark raisins plus Miracle Whip Light.

#3 - The next time you make your pumpkin pie recipe, try using mashed carrots instead.

#4 - When preparing a roast, layer whole carrots on the bottom of the roasting pan. As the meat cooks, the carrots will 'candy'.

#5 - This healthy tips is a no-brainer. Keeping a stash of baby OR whole carrots on hand can satisfy a Snack Attack without adding a ton of unwanted calories and fat to your daily diet.

#6 - When preparing salads and carrots are an ingredient, shred the carrot rather than chopping it up into the salad. Those chunks will take away rather than add to the taste of the salad.

#7 - Carrots can be easily cooked on the stove top in a non-stick pan with cooking spray. Simply slice into thin rings and cook until done. Add a bit of margarine (careful, careful!) to the cooked carrots and sprinkle with a bit of brown sugar and ground cinnamon if desired.

These are a few foods that just wouldn't fit into the other categories.

FOOD:  BASED ON 1 CUP UNLESS NOTED

NUTRITION NOTES

CALORIES

SOUPS, BOUILLON, CHOWDERS

Cheese

High in fat.

156

Black Bean

Low in fat; protein source.

116

Chicken/Beef Bouillon

High in sodium but low in calories.

5

Chicken Gumbo

Low in fat and calories.

56

Chicken Mushroom

Vitamin A, zinc, iron and protein.

132

Chicken Noodle

Low cholesterol; high in sodium.

75

Chicken Rice

High in sodium.

60

New England Clam Chowder

Great source of Vitamin B-12 and iron.

95

Manhattan Clam Chowder

Low in fat; good source of iron.

78

Cream of Asparagus

Good source of folate.

85

Cream of Celery

Good source of Vitamin B-12.

90

Cream of Chicken

Little protein, iron and Vitamin A.

117

Cream of Mushroom

High in sodium.

129

Cream of Potato

High in sodium.

73

Gazpacho

High in sodium.

56

Green Pea

Low in fat.

165

Lentil

Low in fat; protein benefits.

139

Minestrone

Low in fat.

127

Mushroom

High in sodium.

96

Onion Soup

Low in calories and fat.

58

Split Pea

Good protein source.

133

Tomato Soup

High in sodium.

85

Turkey Noodle

Fair source of iron.

68

Turkey Vegetable

Vitamin A and B Vitamins.

72

Vegetable Beef

Useful protein, folate, Vitamin A and iron.

78

Beef Stew

High in sodium.

194

GRAVY

Au Jus, 1/4 Cup

Not many nutrients to be found.

10

Beef -Canned, 1/4 Cup

High sodium.

31

Brown, 1/4 Cup

High sodium.

19

Chicken - Canned, 1/4 Cup

High in fat and sodium.

47

Mushroom, 1/4 Cup

High in sodium.

30

Onion, 1/4 Cup

High in sodium.

20

Red Eye, 1/4 Cup

High in sodium.

35

Turkey, 1/4 Cup

High in sodium.

30

SAUCES, COMMERCIALLY PREPARED

Barbecue, 1/4 cup

High in sodium.

47

Tartar, 1 Tablespoon

98% of calories come from fat.

74

Sweet n Sour, 1/4 cup

High in sugar and sodium.

74

Spaghetti, 1/2 cup

High in sodium yet decent source of B Vitamins.

136

Tomato, 1/2 cup

Fiber, B Vitamins.

37

 

 

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