Description
This Healthy Creamy Chicken Soup is a low-calorie, deliciously creamy soup featuring a flavorful broth made from zucchinis and aromatic vegetables, blended with 0% fat milk for creaminess. The soup is enhanced with sautéed garlic, onion, carrot, celery, red capsicum, chicken breast, and peas, making it a nourishing and satisfying meal perfect for a light, healthy diet.
Ingredients
Scale
Healthy Creamy Soup Broth
- 700g (1.2 lb) zucchinis (4 largish), peeled and cut into 1.5cm / 3/5″ slices
- 1/2 large onion, roughly chopped (brown, white, or yellow)
- 2 garlic cloves, whole
- 2 cups (500 ml) chicken broth (or vegetable broth)
- 2 cups (500 ml) water
- 1/2 tsp garlic powder and 1/2 tsp onion powder (or 1 tsp of either one)
- 1/4 tsp black pepper
- 1 cup (250 ml) 0% fat milk (or milk of choice)
Soup Add Ins
- 1 tbsp (15g) butter or olive oil
- 2 garlic cloves, minced
- 1/2 large onion, finely chopped
- 1.5 cups carrot, peeled and finely diced
- 1.5 cups celery, finely chopped
- 1 small red capsicum (bell pepper), finely chopped
- 1.5 cups cooked chicken breast, diced
- 3/4 cup frozen peas
Garnish
- Fresh thyme leaves (highly recommended, or substitute chives)
Instructions
- Make the Healthy Creamy Broth: Place all broth ingredients except the milk into a pot. Cover with a lid and bring to an energetic simmer over medium-high heat.
- Simmer the Vegetables: Reduce heat to medium and simmer for 15 minutes, or until the zucchinis are very soft and tender.
- Blend the Broth: Remove the pot from the heat and add the 0% fat milk. Using a handheld blender, blitz the mixture until completely smooth and creamy. Season with salt to taste.
- Sauté Aromatics and Vegetables: In a separate pot or large saucepan, melt the butter over medium heat. Add the minced garlic, finely chopped onion, carrot, and celery and cook for 3 minutes until fragrant. Add the chopped capsicum and cook for another 2 minutes until the onion is translucent and sweet.
- Combine Soup Ingredients: Pour the prepared creamy broth into the sautéed vegetables. Add the diced cooked chicken breast and frozen peas. Bring the soup to a gentle simmer and cook for 2 to 3 minutes until peas are heated through.
- Adjust Seasoning and Serve: Taste the soup and adjust salt and pepper as needed. Ladle the soup into bowls and garnish with fresh thyme leaves. Serve immediately and enjoy the creamy, healthy soup with very low calories.
Notes
- Storage: The broth can be stored in the fridge for 4 to 5 days. It may separate but will come together once heated and stirred vigorously. It can also be frozen, thawed, and reheated. The same applies to the finished cream of chicken soup.
- Nutrition Variations: The provided nutrition is for the full cream of chicken soup version with all add-ins (about 2 1/2 cups per serving). To reduce calories, omit the chicken and peas (peas are higher in carbs) and increase the amount of celery and carrot instead.
- Broth Portion: Nutrition per serving for broth only is based on about 1.5 cups per serving.
Nutrition
- Serving Size: 2 1/2 cups (approx. 600 ml)
- Calories: 130
- Sugar: 6g
- Sodium: 430mg
- Fat: 2.5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 1.5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 18g
- Cholesterol: 45mg
