Lemon Chicken Soup

Ingredients

• 100g cooked chicken breast (diced or shredded)
• chopped spinach (allowed amount)
• 2-3 c broth
• Juice of 1 lemon
• 1 t thyme
• sea salt to taste
• ground white pepper to taste

Instructions 

1. Preheat saucepan over MED heat.
2. Combine all ingredients.
3. Bring to a boil, then simmer 20 mins.
4. Serve.

Hot and Sour Beef Soup

Phase 3

Ingredients 

• 100 grams lean ground beef
• 1 tbls. fresh grated ginger
• 1 tbls hot pepper flakes (more if you like it hotter)
• 1/4 C. braggs liquid aminos
• 1 tsp. vinegar
• 2 C. chopped cabbage
• 1 C. canned diced tomatoes
• 1 C. sliced green onions (tops and bottoms)
• 1 stalk lemon grass..slit length wise
• 2 cloves minced garlic
• 1 tsp. lime juice
• 2 C. water

Instructions 

1. Brown the ground beef.
2. Add the rest of the ingredients and simmer for 10 to 15 min.

Makes 2 very large servings. 200 calories per serving. If you’re not
mixing veggies, omit the onion and substitute onion powder. Count the
tomato as a fruit.

Creamy Zucchini Soup

Phase 3 (Can be for phase 2 if you eliminate one of the vegetables.)

Ingredients 

• about 1/4 cup chopped Vidalia onion
• 2 Tablespoons of minced garlic

Instructions 

1. Sauté in an nonstick skillet with a little bit of chicken broth (1/4 cup)-it will evaporate so stay close- Cook until almost caramelized.
2. Slice one zucchini (about 1 1/2 cups sliced) and chop in blender with just enough chicken broth (1/4 cup) to make blender work.
3. Pour into skillet with cooked garlic and onion set aside.
4. In empty blender-(just rinse it out) add 1/4 cup low-fat cottage cheese with
5. about 1/2 cup chicken broth and blend until liquid.
6. Pour this also into the skillet and cook on med-high until a lot of broth is evaporated.
7. Put back in the blender and blend until thick and ‘creamy’. Salt and pepper to taste.

Green Onion Soup

Ingredients

• green onions (allowed amount)
• 2 c vegetable broth
• 1-2 t liquid aminos
• 1 t parsley
• 1 t zsweet
• 1/2 t paprika
• 1/2 t salt
• 1/2 t dill
• 1/2 t thyme
• 1/8 t cayenne or red pepper flakes
• 1/8 t celery seed

Instructions

1. Briefly steam the green onions until tender.
2. Preheat saucepan over MED heat.
3. Chop steamed green onions.
4. In a saucepan, sauté the green onions in a bit of vegetable broth for a couple of minutes, then add the parsley, sweet, paprika, salt, dill, thyme, celery seed, and cayenne.
5. Sauté 1-2 mins more.
6. Add remaining vegetable broth, reduce heat, cover and simmer 20-30 mins.

French Onion Soup

Instructions

1. Put onions into an oven-proof saucepan.
2. Add enough broth to cover half the onions.
3. Cook until onions are tender. Salt and pepper to taste.
4. Preheat broiler.
5. Add thinly sliced beef to the onions.
6. Top with mashed roasted garlic and grissini.
7. Broil for 5 minutes until grissini/garlic mixture starts to brown.

Curried Shrimp & Tomato Soup

Instructions

1. Heat spices & minced garlic in a saute pan just a little.
2. Splash a little chicken stock into the pan & mix with the spices.
3. Add chopped tomatoes and cook down a bit.
4. Can splash a little more chicken stock in at this point (I use approximately 1/2 cup chicken stock total).
5. Allow to simmer so the tomatoes break apart and cook down.
6. Add the shrimp and simmer until shrimp is hot.

Hot & Sour Thai Shrimp Soup

Instructions

1. Bring the broth to a boil.
2. Add the ginger, lemongrass, lemon juice, onion, and pepper.
3. Simmer for 10-15 minutes.
4. Add the shrimp and cilantro and cook another 8 minutes.
5. Serve hot.
6. Remove lemongrass before serving.
7. Makes 1 serving (1 protein)

Hot & Sour Beef Soup

Phase 3

Ingredients

• 100 grams lean ground beef
• 1 tsp. fresh grated ginger
• 1 tsp hot pepper flakes (more if you like it hotter)
• 1/4 C. braggs liquid aminos
• 1 tsp. vinegar
• 2 cup chopped cabbage
• 1 cup canned diced tomatoes
• 1 cup sliced green onions (tops and bottoms)
• 1 stalk lemon grass..slit length wise
• 2 cloves minced garlic
• 1 tsp. lime juice
• 2 cup water

Instructions

1. Brown the ground beef.
2. Add the rest of the ingredients and simmer for 10 to 15 min.
3. Makes 2 very large servings, 200 calories per serving.
4. If you’re not mixing veggies, omit the onion and substitute onion powder. Count the tomato as a fruit.

Chicken & Brussels Stew

Instructions

1. Sauté in an nonstick skillet with a little bit of chicken broth (1/4 cup) - it will evaporate so stay close
2. Cook until almost caramelized.
3. Slice one zucchini (about 1 1/2 cups sliced) and chop in blender with just enough chicken broth (1/4 cup) to make blender work.
4. Pour into skillet with cooked garlic and onion set aside.
5. In empty blender-(just rinse it out) add 1/4 cup low-fat cottage cheese with
   about 1/2 cup chicken broth and blend until liquid.
6. Pour this also into the skillet and cook on med-high until a lot of broth is evaporated.
7. Put back in the blender and blend until thick and ‘creamy’. Salt and pepper to taste.

Chicken & Brussels Stew

Instructions

1. Combine all in small casserole dish.
2. Bake in 450 F oven for 45 minutes.
3. Transfer to a soup bowl and enjoy!