Super Shred: The Big Results Diet: 4 Weeks 20 Pounds Lose It Faster! (34 page)

In most of the recipes a serving is typically a cup unless otherwise specified. The most a serving size will be is 1½ cups. These recipes make multiple servings, so remember that you should be eating only one serving at a time. Whatever is beyond a serving either share with others or store for later consumption. These soups are meant to be fun, tasty, and healthy, so feel free to experiment with the ingredients, but do so in a smart, calorie-conscious manner.
Buon appetito!

• WHITE BEAN AND CARROT SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 6

UNDER 200 CALORIES

3 teaspoons olive oil

2 cloves garlic, minced

1½ (15-ounce) cans cannellini beans, rinsed and drained

3 carrots, peeled and sliced thin

2 leeks, white and pale green parts only, cleaned well and cut crosswise into semicircles

Two 14-ounce cans low-sodium chicken broth

2 cups water

2 teaspoons fresh lemon juice

1 teaspoon ground sage

Salt and pepper

Heat the oil over medium heat in a large saucepan or pot. Add the garlic and cook, stirring frequently, for a few minutes. Stir in beans, carrots, leeks, broth, water, and lemon juice and cook until heated through, about 5 minutes. Stir in the sage and continue cooking until aromatic. Season with salt and pepper to taste. To thicken the soup, mash some of the beans.

• BEAN PROTEIN EXTRAVAGANZA •

TOTAL TIME: 20 MINUTES

SERVINGS: 4

UNDER 150 CALORIES

2 teaspoons olive oil

2 cloves garlic, peeled and crushed

1 small red onion, peeled and chopped

1 cup tomato paste

1 teaspoon dried thyme

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cups fresh green beans, cut into 1-inch pieces

One 15-ounce can cannellini beans

One 15-ounce can black beans

½ cup sliced celery

½ cup peeled and thinly sliced carrots

Salt and pepper

Heat the olive oil in a large saucepan and sauté the garlic and onion until tender. Add the tomato paste and thyme. Bring to a boil, then add all the beans, celery, and carrots. Cover and cook on low heat for about 15 minutes or until vegetables are tender. Season with salt and pepper to taste.

• SLIMMING ASPARAGUS SOUP •

TOTAL TIME: 40 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1½ pounds fresh asparagus

One 14-ounce can low-sodium chicken stock

½ cup water

2 yellow-fleshed potatoes, peeled and cut into ½-inch cubes

½ teaspoon dried thyme

2 tablespoons butter

½ cup minced leeks, whites only, rinsed well

½ cup minced shallots

½ tablespoon minced garlic

¼ teaspoon salt

¼ teaspoon ground white pepper

2 ounces sliced prosciutto, chopped

Trim the woody stems from the asparagus and set aside. Cut asparagus stalks into ½-inch pieces.

In a large saucepan or pot, bring stock, water, potatoes, thyme, and woody stems to a boil over high heat. Reduce heat to low, cover, and simmer until the potatoes are tender. Remove stems.

In a small stockpot, melt the butter, then add leeks and shallots and cook until tender. Add the garlic and cook until golden and fragrant. Add the chopped asparagus stalks, salt, and pepper, and cook for 4 minutes, stirring frequently. Once tender, add to the large saucepan and cover. Simmer until the asparagus is very tender, approximately 20 minutes. Remove from heat.

Meanwhile, cook the prosciutto in a small skillet over medium heat, stirring frequently until crisp, about 5 to 7 minutes.

Pour the soup into a large blender or food processor and purée until smooth. Serve the soup topped with the crisped prosciutto.

• CHICKEN AND RICE •

TOTAL TIME: 30 MINUTES

SERVINGS: 8

UNDER 150 CALORIES

8 cups low-sodium chicken broth

3 celery ribs, sliced

1 small onion, peeled and chopped

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cup fresh lemon juice

Salt and pepper

1 cup long-grain rice

2½ cups cooked chicken chunks (2 medium skinless chicken breasts)

In a medium saucepan, combine the broth, celery, onion, lemon juice, salt, and pepper; bring to a boil. Add the rice. Cook on high for 3 minutes, then reduce heat, cover, and simmer for 15 to 20 minutes. Add the chicken and let it warm through. Season with more salt and pepper to taste.

• CORN AND SQUASH SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 cup chopped onion

1 tablespoon extra-virgin olive oil

4 medium summer squash, diced

One 14-ounce can low-sodium chicken or vegetable broth

1 teaspoon lemon juice

1½ teaspoons dried thyme

1½ teaspoons dried oregano

¼ teaspoon salt

¼ teaspoon ground black pepper

3 cups fresh corn kernels (about 5 ears)

¼ cup feta cheese, crumbled (optional)

Heat the onion in oil over medium heat in a large saucepan or pot and sauté until tender. Add the squash, broth, lemon juice, thyme, oregano, salt, and pepper, stirring occasionally until the squash starts to soften, 5 minutes. Transfer to a blender and purée until creamy. Return the puréed mixture to the pan and stir in the corn. Bring to a simmer over medium heat, stirring occasionally until the corn is tender, 5 minutes more. Garnish with feta cheese if desired.

• CURRIED LENTIL SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 2

UNDER 200 CALORIES

1½ cups lentils, picked over, rinsed, and drained

1 tablespoon olive oil

3 cups low-fat chicken broth

1 clove garlic, peeled and minced

1 teaspoon curry powder

1 large onion, peeled and finely chopped

1 tablespoon finely chopped celery

Combine all ingredients in a medium-size pot or saucepan, bring to a boil, then reduce to low heat, cover, and cook for 30 minutes or until lentils soften.

• TRISTÉ’S NEW CHICKEN NOODLE •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

1 tablespoon butter

½ cup chopped onion

½ cup chopped celery

½ cup chopped spinach

1 cup peas

½ cup fresh corn kernels

½ cup peeled and chopped carrots

1 sweet potato, peeled and cubed

1½ cups diced, cooked chicken meat

6 cups low-sodium chicken broth

1½ cups vegetable broth

½ cup water

½ teaspoon dried basil

½ teaspoon dried oregano

1 teaspoon poultry seasoning

Salt and pepper

1½ cups wide egg noodles

Melt the butter in a large saucepan or pot. Cook the onion and celery in butter until tender. Be certain not to overcook. Add the spinach, peas, corn, carrots, sweet potato, chicken, chicken broth, vegetable broth, water, basil, oregano, poultry seasoning, salt, and pepper. Bring to a boil, then reduce heat and let simmer until vegetables are soft. Add the egg noodles and let simmer until noodles are tender, about 15 minutes.

• CAULIFLOWER AND POTATO SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

2 teaspoons olive oil

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cup finely chopped shallots

Two 14-ounce cans low-sodium chicken broth

3½ cups sliced cauliflower florets

4 cups diced Yukon gold potatoes

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cup finely chopped celery

½ teaspoon salt

¼ teaspoon ground white pepper

1 teaspoon lemon juice

1 cup low-fat or fat-free milk

In a large saucepan or pot add oil and sauté shallots until tender. Add the broth, cauliflower, potatoes, celery, salt, and pepper, and bring to a boil. Reduce heat, cover, and simmer 15 to 20 minutes, or until the vegetables are tender. Add the lemon juice. Place soup in a food processor or blender along with the milk and purée until smooth. Add more salt and pepper to taste.

• CHILLED CUCUMBER SOUP •

TOTAL TIME: 20 MINUTES

SERVINGS: 6

UNDER 200 CALORIES

3 cucumbers, halved, peeled, seeds scraped out with a spoon, and diced

1 teaspoon salt

5 scallions, chopped

¼ cup fresh lemon juice

2 cups low-fat buttermilk

2 cups low-fat Greek yogurt

2 tablespoons chopped fresh dill

½ cup low-sodium vegetable broth

½ cup chopped fresh parsley

Sprinkle cucumbers with salt and let stand for 15 minutes. Put cucumbers, scallions, lemon juice, buttermilk, yogurt, dill, broth, and parsley in a blender or food processor and purée until smooth. Add more salt to taste. Refrigerate for 45 minutes before serving.

• LIP-LICKING TOMATO BASIL SOUP •

TOTAL TIME: 40 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

3 teaspoons olive oil

2 large carrots, peeled and diced

1 medium red onion, peeled and sliced

¼ cup chopped fresh basil

One 28-ounce can crushed tomatoes

One 14-ounce can chicken broth

½ cup light cream

Salt and pepper

Heat the olive oil in a large saucepan or pot over medium heat. Add the carrots and onion and cook until they start to soften, about 10 minutes. Add the basil and cook until the vegetables are tender, about 5 minutes more. Add the tomatoes and chicken broth and bring to a boil, then let simmer for 20 minutes. Allow soup to cool for 5 minutes and transfer to a blender or food processor. Purée until smooth. Return to saucepan and add the cream, stirring it in slowly over low heat. Season with salt and pepper to taste.

• BUTTERNUT SQUASH AND APPLE SOUP •

TOTAL TIME: 25 MINUTES

SERVINGS: 8

UNDER 200 CALORIES

2 tablespoons unsalted butter

1 red onion or other sweet onion, peeled and chopped

1 large clove garlic, peeled and smashed

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teaspoon ground nutmeg

1 cup cubed, peeled apple (Fuji or Gala)

2 pounds butternut squash, peeled and cubed

3 cups low-sodium chicken stock

1 teaspoon ground cumin

¼ cup fat-free evaporated milk

Salt and pepper

In a large saucepan or pot, melt the butter over medium heat and add the onion and garlic. Sauté until soft, about 5 minutes. Sprinkle the nutmeg on the apples and add to the saucepan. Stir constantly for 2 minutes. Add the squash, stock, and cumin, and bring to a boil. Reduce heat and let simmer until the squash is tender. Transfer to a food processor or blender, add the evaporated milk, and purée until smooth. Return to saucepan and let simmer on very low heat for 5 minutes. Add salt and pepper to taste.

• CHICKEN CORN SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 8

UNDER 200 CALORIES

3 cups corn (fresh or canned)

1 large onion, peeled and diced

5 cups low-sodium chicken broth

1 cup water

½ cup diced celery

2 cups cooked skinless chicken breast, cubed

Salt and pepper

In a large pot or saucepan, combine the corn, onion, broth, water, and celery. Bring to a boil, then lower heat and simmer for 15 minutes. Put mixture in a blender or food processor and purée until smooth. Return to pot and add in the chicken. Cover and let simmer for 10 minutes. Add salt and pepper to taste.

• STURDY SPINACH SOUP •

TOTAL TIME: 40 MINUTES

SERVINGS: 4

UNDER 200 CALORIES

½ medium onion, peeled and finely chopped

2 cloves garlic, peeled and minced

1 teaspoon olive oil

2 cups low-sodium vegetable or chicken broth

1 cup water

1 cup jasmine rice

1 stalk celery, finely chopped

One 6-ounce bag baby spinach

1½ cups low-fat or fat-free milk

Salt and pepper

In a large pot or saucepan, sauté the onion and garlic in olive oil over medium heat, 5 to 7 minutes. Add the chicken broth, water, rice, and celery to the garlic and onion. Bring to a boil, cover, and simmer for 10 minutes. Stir in the spinach, reduce heat, cover and simmer until leaves are nice and tender, 5 minutes. Reduce heat and add the milk. Let simmer for 3 to 5 minutes. Transfer to a blender or food processor and purée until creamy. Add salt and pepper to taste.

• BLACK BEAN AND TOMATO SOUP •

TOTAL TIME: 30 MINUTES

SERVINGS: 6

UNDER 200 CALORIES

1 medium onion, peeled and diced

1 tablespoon olive oil

One 15-ounce can kidney beans

One 15-ounce can black beans

2 medium tomatoes, diced

1 green bell pepper, diced

½ teaspoon garlic powder

1 cup low-sodium chicken stock

3 cups water

3 tablespoons fresh lemon juice

In a small pot or saucepan, sauté the onion in olive oil until tender, 5 to 7 minutes. Combine the onion with other ingredients in a large pot. Cover and cook on medium heat for 10 minutes, stirring occasionally, then reduce heat and simmer for 10 minutes.

• EYE-OPENING CARROT SOUP •

TOTAL TIME: 40 MINUTES

SERVINGS: 4