Today's Flat Belly Food: Broth-Based Soups!

Research has shown that adding broth-based soups to your diet will aid you in weight-loss. Cream-based soups tend to be much higher in calories, so go for the chicken & vegetable broth soups. Tomato soup is great, too. Add a LOT of veggies, some shredded chicken, lean ground beef or other protein and you have a healthy, filling meal. Serve with some whole-grain crackers or sea salt Pita crisps and you are good to go! Although canned soup is easy, you can save a little money & have complete control over what ingredients go into your soup by making it at home. 

 

Very VERY Veggie Stew

Ingredients:
1 1/2 cups fat-free vegetable broth
1 cup canned garbanzo beans (chickpeas), drained
One 6-oz. can tomato paste
1 eggplant, peeled and cut into 1/2-inch cubes
1 tomato, coarsely chopped
2 cups coarsely chopped zucchini
1 cup coarsely chopped carrot
1 cup cubed butternut squash
1 cup chopped onion
1 tbsp. chopped garlic
1 tsp. extra-virgin olive oil
1 tsp. dried basil
1/3 tsp. cinnamon
1/4 tsp. salt, or more to taste
1/8 tsp. paprika
1/8 tsp. ground ginger
1 no-calorie sweetener packet (like Truvia)

*Optional: I always add 1 lb. shredded chicken or lean ground beef for a more filling, higher-protein soup.

Directions:
Place all the veggies and the garbanzo beans in your crock pot.

In a medium bowl, combine broth, tomato paste, garlic, olive oil, basil, cinnamon, salt, paprika, ginger, and sweetener. Mix well and pour evenly over the contents of the crock pot. Gently stir to allow the sauce to coat the veggies.

Cover and cook on high for 4 hours. (OR cover and cook on low for 7 - 8 hours.) If you like, add additional salt to taste. Enjoy!

MAKES 8 SERVINGS

Hearty Healthy Shrimp Gumbo

Prep Time: 20 mins

Total Time: 1 hrs 20 mins

Servings: 6

Ingredients

• 2 tablespoons all-purpose flour
• 2 teaspoons olive oil
• 1 medium onion, chopped
• 1 each green & red bell pepper, chopped
• 1 -1 ½ medium celery ribs, sliced
• 14 ½ ounces diced tomatoes, undrained
• 10 ounces frozen sliced okra, thawed ( about 2 cups)
• 2 bay leaves
• 1 tablespoon Worcestershire sauce
• 1 teaspoon sugar
• ¾ teaspoon dried thyme, crumbled
• 10 1/2 oz. can fat-free low-sodium chicken broth
• 1 lb fresh shrimp or 1 lb frozen peeled medium raw shrimp, thawed if frozen
• 1 tablespoon olive oil
• ¾ teaspoon salt
• ¼ teaspoon red hot pepper sauce
• 1 cup uncooked instant brown rice or 1 cup white rice

Directions

1. Heat a Dutch oven over medium heat.
2. Cook the flour for 1 to 1.5 minutes or until beginning to turn off-white, stirring constantly. Do not overcook; transfer to a plate.
3. Add 2 teaspoons oil to the pot and swirl to coat the bottom. Cook the onion, bell pepper, and celery for 5 minutes, stirring frequently.
4. Stir in the undrained tomatoes, okra, broth, bay leaves, Worcestershire sauce, sugar, & thyme.
5. In a jar with a tight-fitting lid, combine the remaining broth and the reserved flour; cover and shake until completely blended & stir into the tomato mixture.
6. Bring to a boil over high heat; reduce the heat and simmer, covered, for 25 minutes, or until the okra is very tender and the mixture has thickened, stirring frequently.
7. While it is cooking, prepare rice according to package directions.
8. After the soup has simmered, stir in the shrimp & cook, covered, for 5 min., or until the shrimp turn pink.
9. Remove from heat & stir in 1 tablespoons oil, salt, and hot pepper sauce. Let stand for at least 15 minutes then discard the bay leaves.
10. To serve, spoon the rice into soup bowls & ladle the gumbo over the rice.

Herbed Tomato Soup

1 14½ oz. can no-salt-added whole tomatoes, undrained

1 14½ oz. can stewed tomatoes, undrained

½ teaspoon dried whole basil

½ teaspoon dried whole oregano

¼ teaspoon pepper

Combine all ingredients in a blender or food processor; process until smooth.  Transfer mixture to a medium saucepan.  Bring mixture to a boil; cover, reduce heat, & simmer 15-20 minutes. 

Serves 4.

Serve along with a grilled ham & cheese sandwich on whole grain bread & a fresh spinach salad with lowfat balsalmic vinaigrette.