Authors: Lisa Lillien
Hungry Girl (14 page)
DirectionsPour 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 |
3 ounces tofu (65 calories, 3g fat) |
2 ounces Tofu Shirataki noodles (20 calories, 0.5g fat) |
Nutritional information based on averages.
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!!!!!
Ingredients4 cups fat-free broth (chicken or vegetable)
One 15-ounce can pure pumpkin
One 15-ounce can black beans, drained and rinsed
1 cup canned sweet corn kernels
¾ cup salsa
1 tablespoon minced garlic
1 teaspoon chili powder
½ teaspoon ground cumin
Optional toppings: shredded fat-free or low-fat cheese, fat-free sour cream, chopped scallions
DirectionsSpray a medium pot with nonstick spray and bring to medium heat on the stove. Place garlic in the pot. Stir and cook for 1 minute. Add broth and spices, and bring to a simmer.
Add pumpkin and mix well. Add the remaining ingredients, stir, and bring soup to a boil. Reduce heat to low and simmer for 10 minutes.
If you like, top each cup with any of the optional ingredients before serving.
MAKES 4 SERVINGS
PER SERVING (1 cup): 76 calories, 0.5g fat, 550mg sodium, 16g carbs, 3.5g fiber, 10g sugars, 3g protein |
Ingredients4 cups chopped plum tomatoes
2 cups V8 100% Vegetable Juice
4 teaspoons fat-free powdered non-dairy creamer
2 teaspoons onion powder
2 teaspoons garlic powder
2 tablespoons Frank's RedHot Original Cayenne Pepper Sauce
Salt and black pepper, to taste
DirectionsCook tomatoes in a large pot over medium heat for 5 minutes or until very soft, stirring occasionally. Remove tomatoes from heat and allow to cool for a few minutes.
Transfer tomatoes to a food processor or blender. Pulse briefly to a pulpy puree. Return tomatoes to the pot and add all additional ingredients.
Stir well and continuously while bringing soup to a near boil. Allow to cool slightly before serving.
MAKES 4 SERVINGS
PER SERVING (1 generous cup): 60 calories, 0.5g fat, 377mg sodium, 14g carbs, 3.5g fiber, 7g sugars, 3g protein |
Warning: This soup is jam-packed with an INSANE amount of veggies!!!