10 Healthy Soups to Fill You Up, Not Out
These filling, flavor-packed soups and stews make the perfect low-calorie meal
Warm, filling, flavor-packed soups and stews are the perfect antidote to chilly winter days. Skip canned soups that are packed with sodium and other hard-to-pronounce ingredients and try one of these easy recipes. Each pot simmers with good-for-you nutrients and offers a satisfying, low-calorie meal.
Ingredients:
For the stew:
6 c. low-sodium chicken broth (no sugar/dextrose added)
1 tbsp. marjoram
1 tbsp. garlic powder
4 boneless, skinless chicken breasts, cut into small chunks
2 tbsp. olive oil
1 large onion, peeled and diced
4 large carrots, peeled and sliced
4 stalks celery, cleaned and sliced
For the dumplings:
2 c. whole-wheat pastry flour
1 tbsp. baking soda
1/2 tsp. salt
3 tbsp. olive oil
1 c. milk (any milk is fine)
Directions:
For the stew:
Pour the broth into your crock pot (or into a large soup pot if cooking on a stove top). Add the marjoram and garlic powder to the broth and turn the crock pot to high (stove top, bring to a slow boil). In a pan, combine the olive oil, onion, carrots, and celery. Saute until the onions are translucent. Add the veggies and cut up chicken to the crock pot (or soup pot).
For the dumplings:
In a large mixing bowl, combine the flour, baking soda, and salt. Whisk to blend well. Pour in the oil and milk and mix with a wooden spoon. (Be sure the broth is hot before adding the dumplings to the pot.) Using two teaspoons, scoop up and round off your dumplings and scrap into your pot. If using stove top, boil until the dumplings and chicken are cooked. If using crock pot, cook on high for about 3-1/2 hours. But if you need to cook it longer because you are leaving for the day (or cooking overnight), turn the crock pot to low and cook until the dumplings and chicken are cooked through. (about 6-8 hours). It's important to know how your crock pot cooks here. Every crock pot is slightly different. Also, the dumplings will look a little odd after they have been cooking at the top of the stew all day. They create a sort of “crust-like” cover. Just break them up with a wooden spoon and stir them into the stew to finish cooking. Simply break one open to be sure it's cooked all the way through.
Makes approximately 5 quarts.
Recipe provided by The Gracious Pantry
