Source for Recipes: The Low-Carb Bible
Authors: Elizabeth M. Ward, M.S., R.D. and Linda R. Yoakam, M.S., R.D., L.D.

Main Dish Chicken Soup

Ingredients:

1 can (49 1/2 oz) fat-free, reduced-sodium chicken broth or 3 cans (14 1/2 ounces each) fat-free, reduced-sodium chicken broth plus 6 ounces of water
1 c grated carrots
1/2 c sliced green onions
1/2 c diced red bell pepper
1/2 c frozen green peas
1 seedless cucumber
1/2 tsp ground white pepper
12 chicken tenders (about 1 lb)

Directions:

Place chicken broth (and water, if using) in large 4-quart Dutch oven.  Bring to a boil over high heat.  Add carrots, green onions, red pepper and green peas.  Bring to a boil.  Reduce heat and simmer 3 minutes.  Meanwhile, cut ends off cucumber and discard.  Using vegetable peeler, start at top and make long, noodle-like strips of cucumber.  Slice any remaining cucumber pieces thinly with knife.  Add cucumber strips to Dutch oven; simmer until cucumber is tender.  Add chicken tenders; simmer about 5 minutes or until chicken is no longer pink.

Makes 6 Servings.

Nutrients Per Serving:
158 Calories
7 g Carbohydrate
26 g Protein
15% Calories From Fat
3 g Total Fat
<1g Saturated Fat
68 mg Cholesterol
304 mg Sodium
2 g Dietary Fiber

****************************************

Pasta Meatball Soup

Ingredients:

10 oz 95% ground beef sirloin
5 tbsp acini di pepe pasta, divided
1/4 c fresh fine bread crumbs
1 egg
2 tbsp finely chopped parsley, divided
1 tsp dried basil leaves, divided
1/4 tsp salt
1/8 tsp black pepper
1 clove garlic, minced
2 cans (about 14 oz each) fat-free reduced-sodium beef broth
1 (8 oz) can tomato sauce
1/3 c chopped onion

Directions:

Combine beef, 2 tablespoons pasta, bread crumbs, egg, 1 tablespoon parsley, 1/2 teaspoon basil, salt, pepper and garlic in medium bowl.  Form into approximately 28 to 30 (1-inch) meatballs.  Bring beef broth, tomato sauce, onion and remaining 1/2 teaspoon basil to a boil in large saucepan over medium-high heat.  Carefully add meatballs to broth.  Reduce heat to medium-low; simmer, covered, 20 minutes.  Add remaining 3 tablespoons pasta; cook 10 minutes or until tender.  Garnish with remaining 1 tablespoon parsley.

Makes 4 (1 1/2 cup) Servings.

Nutrients Per Serving:
216 Calories
15 g Carbohydrate
22 g Protein
30% Calories From Fat
7 g Total Fat
2 G Saturated Fat
89 mg Cholesterol
599 mg Sodium
1 g Dietary Fiber

****************************************

Stir-Fry Beef and Vegetable Soup

Ingredients:

1 boneless beef top sirloin or top round steak (about 1 lb)
2 tsp dark sesame oil, divided
3 cans (about 14 oz each) reduced-sodium beef broth
1 pkg (16 oz) frozen stir-fry vegetables
3 green onions, thinly sliced
1/4 c stir-fry sauce

Directions:

Slice beef lengthwise in half, then crosswise into 1/8-inch-thick strips.  Heat Dutch oven over high heat.  Add 1 teaspoon sesame oil and tilt pan to coat bottom.  Add half the beef in single layer; cook 1 minute, without stirring, until slightly browned on bottom.  Turn and brown other side about 1 minute.  Remove beef from pan; set aside.  Repeat with remaining 1 tsp sesame oil and beef; set aside.  Add broth to Dutch oven; cover and bring to a boil over high heat.  Add vegetables; reduce heat and simmer 3 to 5 minutes or until vegetables are heated through.  Add beef, green onions and stir-fry sauce; simmer 1 minute.

Makes 6 Servings.

Nutrients Per Serving:
159 Calories
7 g Carbohydrate
20 g Protein
28% Calories From Fat
5 g Total Fat
5 g Saturated Fat
43 mg Cholesterol
356 mg Sodium
<1g Dietary Fiber

****************************************

Mexican Tortilla Soup

Ingredients:

Nonstick cooking spray
2 lbs boneless, skinless chicken breasts, cut into 1/2-inch strips
4 c diced carrots
2 c sliced celery
1 c chopped green bell pepper
1 c chopped onion
4 cloves garlic, minced
1 jalapeno pepper*, seeded and sliced
1 tsp dried oregano leaves
1/2 tsp ground cumin
8 c fat-free reduced-sodium chicken broth
1 large tomato, seeded and chopped
4 to 5 tbsp lime juice
2 (6-inch) corn tortillas, cut into 1/4-inch strips
salt (optional)
3 tbsp finely chopped fresh cilantro

*Jalapeno peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes.  Wash hands after handling.

Directions:

Preheat oven to 350 degrees.  Spray large nonstick Dutch oven with cooking spray; heat over medium heat.  Add chicken; cook and stir about 10 minutes or until browned and no longer pink in center.  Add carrots, celery, bell pepper, onion, garlic, jalapeno pepper, oregano, and cumin; cook and stir over medium heat 5 minutes.  Stir in chicken broth, tomato and lime juice; heat to a boil.  Reduce heat to low; cover and simmer 15 to 20 minutes.  Meanwhile, spray tortilla strips lightly with cooking spray; sprinkle very lightly with salt, if desired.  Place on baking sheet.  Bake about 10 minutes or until browned and crisp, stirring occasionally. Stir cilantro into soup. Ladle soup into bowls; top evenly with tortilla chips.

Makes 8 (1 3/4 cup) Servings.

Nutrients Per Serving:
184 Calories
16 g Carbohydrate
23 g Protein
15% Calories From Fat
3 g Total Fat
2 g Saturated Fat
58 mg Cholesterol
132 mg Sodium
4 g Dietary Fiber