Lisa Lillien - Hungry Girl - Recipes and Survival Strategies for Guilt-Free Eating in the Real World

MAKES 4 SERVINGS

spicy tomato soup
PER SERVING (1 cup): 76 calories, 0.5g fat, 550mg sodium, 16g carbs, 3.5g fiber, 10g sugars, 3g protein

Ingredients
4 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

MAKES 4 SERVINGS

v10 soup
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!!!

Ingredients
4 cups fat-free vegetable broth
2 cups chopped green cabbage
1Вј cups chopped celery
1 cup chopped mushrooms
1 cup bean sprouts

2 plum tomatoes, diced

Вѕ cup sliced carrots

ВЅ cup diced onions

5 asparagus spears, chopped

1ВЅ tablespoons tomato paste
1 teaspoon minced garlic
ВЅ teaspoon basil
Вј teaspoon oregano
Вј teaspoon parsley
Salt and black pepper, to taste

Cover and cook for 20 minutes, or until the beans and celery are tender.

MAKES 6 SERVINGS
At-a-Glance Soup Glossary
Know what you're getting yourself into. .
Bisque:a thick cream soup—can be a dieter's nightmare.
Bouillon:this is just a fancy french word for broth. broth-based soups are your best bet.
Chowder:rich (not in a good way) and packed with items like potatoes, cheese, and heavy cream. chowder is filling, but usually fattening. there are light options that are so good you'd swear they're the real deal!
ConsommГ©:a clear soup made by boiling meat, vegetables, etc., to extract their nutritive properties and flavor. a thicker version of a broth, consommГ© is often relatively low in fat and calories.
Cream Of:soups with a fatty cream-based liquid as the main ingredient. beware! look for low-fat versions to get your creamy fix.
Miso:japanese soup/soup base that's low in calories and high in taste.
noodled-up chicken soup
PER SERVING (1 generous cup): 98 calories, 1g fat, 369mg sodium, 6g carbs, 2g fiber, 2g sugars, 16g protein

This soup is as good as Grandma's chicken noodle soup — and it has a tiny fraction of the calories!

Ingredients
4 cups fat-free chicken broth
12 ounces raw skinless boneless lean chicken breast
2 packages House Foods Tofu Shirataki, Fettuccine Shape
1 cup diced celery

cup diced carrots Вј cup diced onions
2 teaspoons parsley, divided
2 teaspoons minced garlic
1 teaspoon garlic powder
Salt and black pepper, to taste

Never worked with Tofu Shirataki before? Turn to page 261 for helpful hints!

Turn off the heat and allow the soup to sit for at least 5 minutes.

MAKES 6 SERVINGS

CHEW ON THIS:

The first soup dates back to 6000 B.C., with the main ingredient being hippopotamus bones. Eeeewwww!

kickin' chicken tortilla soup
PER SERVING (1 generous cup): 101 calories, 1g fat, 650mg sodium, 13g carbs, 1.5g fiber, 4g sugars, 11g protein

Heads Up! This one is super-spicy!