Part 17 (1/2)

3 quarts (2.8 L) chicken broth 2 cups (220 g) diced cooked chicken or boneless, skinless chicken breast cup (60 ml) olive oil 1 medium onion, chopped 4 or 5 cloves garlic, crushed 2 or 3 ribs celery, diced 1 green pepper, diced 1 small carrot, shredded 1 small zucchini, diced 2 tablespoons (10.8 g) dried oregano 2 tablespoons (9 g) dried basil 2 teaspoons pepper 2 cans (14 ounces, or 410 g each) diced tomatoes, including juice 1 package (10 ounces, or 280 g) frozen chopped spinach At least 8 ounces (225 g) Mexican Queso Quesadilla or Monterey Jack cheese, shredded Chipotle peppers in adobo sauce (These come canned.) 5 ripe black avocados Heat the broth and the chicken in a large pot over low heat.

Heat the olive oil in a skillet over medium heat and saute the onion, garlic, celery, pepper, carrot, and zucchini together until they're limp. Stir the oregano, basil, and pepper into the vegetables and saute for another minute and add them to the soup, along with the tomatoes and spinach. Let the whole thing simmer for 30 minutes to 1 hour to let the flavors blend.

When you're ready to serve the Sopa Azteca, put at least to cup (30 to 60 g) of cheese (more won't hurt) in the bottom of each bowl and anywhere from 1 to 3 chipotles, depending on how spicy you like your food. (If you don't like spicy food at all, leave the chipotles out entirely.) Ladle the hot soup over the cheese and peppers.

Use a spoon to scoop chunks of half of a ripe avocado onto the top of each bowl of soup.

Yield: 10 servings 10 servings Each serving of soup alone has 21 grams of carbohydrates and 6 grams of fiber, for a total of 15 grams of usable carbs and 25 grams of protein. One-half cup (60 g) of shredded cheese adds only a gram or so of carbohydrates and 14 grams of protein. Each chipotle pepper adds no more than 1 gram or so of carbs, and half an avocado has about 6 grams of carbohydrates and 2.5 grams of fiber, for a total of 3.5 grams of usable carbs per serving.

The totals on this soup may sound like a lot when you add them all up, but don't forget that this is a whole meal in a bowl: meat, vegetables, melted cheese, and lovely ripe avocado in each bite! You don't need to serve another thing with it, although you could serve tortillas or quesadillas for the carb-eaters in the crowd.

Instant Chicken Soup Okay, so this isn't quite as instant as those little packets you mix with boiling water. But it's a lot tastier, a lot heartier, and a lot better for you.

head cauliflower 1 quart (960 ml) or 2 cans (14.5 ounces, or 410 ml) chicken broth 10 to 12 ounces (280 to 340 g) boneless, skinless chicken breast 1 stalk celery 1 medium carrot medium onion 1 tablespoon (14 g) b.u.t.ter 1 teaspoons poultry seasoning Salt and pepper Run the cauliflower through the shredding blade of your food processor. Put it in a microwaveable bowl, add a tablespoon of water, cover, and microwave on high for 5 minutes.

While that's cooking, pour the broth into a large saucepan over high heat. Dice the chicken breast into small bits-about -inch (1 cm) cubes-and add it to the pot.

Take the shredding disc out of the food processor and put the S-blade in place. Cut the celery, carrot, and onion into a few big chunks and place in the food processor bowl. Pulse until vegetables are chopped to a medium-fine consistency.

Melt the b.u.t.ter in a medium-size heavy skillet over medium-high heat and add the vegetables and the poultry seasoning. Saute, stirring frequently.

When the microwave goes ”ding,” pull the cauliflower out of the microwave and add it to the soup. You can add the other veggies straight from the skillet or if you'd like them to be a little softer, put them in the bowl you cooked the cauliflower in, add 1 tablespoon (15 ml) of the broth from the soup, cover, and microwave for 3 to 4 minutes on high before adding them to the soup.

Either way, stir the vegetables into the soup, add salt and pepper to taste, and serve.

Yield: 3 or 4 servings 3 or 4 servings a.s.suming 3 servings, each will have 6 grams of carbohydrates and 1 gram of fiber, for a total of 5 grams of usable carbs and 28 grams of protein.

If you'd prefer, you can make this with egg threads instead of the cauliflower rice, and it will be higher in protein. Just beat a couple of eggs in a measuring cup and pour the beaten egg over the simmering soup, stirring slowly with a fork.

Chicken Soup with Wild Rice Wild rice has more fiber and therefore fewer usable carbs than regular rice, either white or brown. And it adds a certain cachet to your soup!

2 quarts (1.9 L) chicken broth 2 carrots, thinly sliced 2 stalks celery, diced cup (50 g) chopped onion 1 pound (455 g) boneless, skinless chicken breast, cut into -inch (1.3-cm) cubes cup (40 g) wild rice 1 teaspoon poultry seasoning Simply combine everything in your slow cooker, cover, set it to low, and let it cook for 6 to 7 hours.

Yield: 6 servings 6 servings Each with 25 g protein, 10 g carbohydrate, 2 g dietary fiber, 8 g usable carbs.

Chunky Cream of Chicken and Portobello Soup This soup is so elegant!

4 tablespoons (56 g) b.u.t.ter 1 cup (160 g) chopped onion 2 stalks celery, diced 1 large carrot, shredded 2 cups (200 g) portobello mushrooms, cut in matchstick strips 2 quarts (1.9 L) chicken broth 2 bay leaves 1 pound (455 g) boneless, skinless chicken breast cup (120 ml) heavy cream Salt and pepper Guar or xanthan Melt the b.u.t.ter in a large, heavy-bottomed saucepan and add the vegetables. Saute until the onion is translucent and the mushrooms change color. Add the chicken broth and the bay leaves, bring to a simmer, and let cook on low for 30 minutes.

Scoop out about half of the broth and vegetables into your blender and puree. Return to the pan. Stir in the diced chicken breast and let simmer for another 20 minutes. Stir in the cream, add salt and pepper to taste, and thicken just a little with guar or xanthan. Remove the bay leaves and serve.

Yield: 6 servings 6 servings Each with 26 g protein; 11 g carbohydrate; 2 g dietary fiber; 9 g usable carbs.

Turkey Meatball Soup This makes a light, quick, and tasty supper all by itself.

pound (225 g) ground turkey 1 tablespoons (9 g) oat bran 2 tablespoons (7.6 g) minced fresh parsley teaspoon salt or Vege-Sal teaspoon poultry seasoning [image]teaspoon pepper 1 tablespoon (15 ml) olive oil cup (60 g) grated carrot 2 cups (250 g) diced zucchini 1 tablespoon (10 g) minced onion 1 clove garlic, crushed 1 quart (960 ml) chicken broth 1 teaspoon dried oregano 2 eggs, beaten cup (25 g) grated Parmesan cheese In a mixing bowl, combine the ground turkey with the oat bran, parsley, salt or Vege-Sal, poultry seasoning, and pepper. Mix well and form into b.a.l.l.s the size of marbles or so. Set aside.

In a large, heavy-bottomed saucepan, heat the olive oil over medium-high heat. Add the carrot and let it saute for 2 to 3 minutes. Then add the zucchini, onion, and garlic and saute the vegetables for another 5 to 7 minutes.

Add the chicken broth and oregano and bring the soup to a simmer for 15 minutes. Drop the turkey meatb.a.l.l.s into the soup one by one and let it simmer for another 10 to 15 minutes. (Taste the soup at this point and add more salt and pepper to taste, if desired.) Just before you're ready to serve the soup, stir it slowly with a fork as you pour the beaten eggs in quite slowly. Simmer another minute and ladle into bowls. Top each serving with 1 tablespoon (6.3 g) of Parmesan and serve.

Yield: 4 servings 4 servings Each with 7 grams of carbohydrates and 2 grams of fiber, for a total of 5 grams usable carbs and 21 grams of protein.

Turkey Sausage Soup This is a great, filling family soup for a cold night.

1 pounds (700 g) bulk turkey sausage 1 can (14 ounces, or 410 g) diced tomatoes 1 can (8 ounces, or 225 g) sliced mushrooms 1 turnip, diced 1 cup (150 g) cauliflower, diced cup (50 g) chopped onion 1 cup (120 g) chopped green bell pepper 1 quart (960 ml) chicken broth 2 teaspoons chicken bouillon concentrate 1 teaspoon dried basil 2 teaspoons prepared horseradish 1 cup (240 ml) heavy cream In a large, heavy skillet, brown and crumble the sausage. Pour off the fat and put the sausage in your slow cooker. Add the tomatoes, mushrooms, turnip, cauliflower, onion, and green pepper.

In a bowl, stir the broth and bouillon together. Stir in the basil and horseradish. Pour the mixture into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 7 to 8 hours.

When the time's up, stir in the cream and let it cook for another 10 to 15 minutes.

Yield: 6 servings 6 servings Each with 17 g protein, 12 g carbohydrate, 2 g dietary fiber, 10 g usable carbs.

Tuscan Soup This Italian-style soup somehow manages to be delicate and substantial at the same time. It is really addictive.

16 ounces (455 g) hot Italian sausage links 2 quarts (1.9 L) chicken broth 1 cup (240 ml) heavy cream head cauliflower, sliced -inch (6 mm) thick 6 cups (120 g) chopped kale teaspoon red pepper flakes 2 cloves garlic, crushed First, saute the sausage until it's done. Remove from your skillet and let it cool a little. Meanwhile, start heating the chicken broth and cream in a big, heavy-bottomed saucepan over medium heat. Add the cauliflower and the kale to the soup.

Okay, your sausage is cool enough to handle! Slice it on the diagonal, about inch (1.3 cm) thick. I like to cut each slice in half, too, to make more bites of sausage, but that's not essential. Put the sliced sausage in the soup.

Stir in the red pepper flakes and the garlic. Turn the burner to lowest heat and let the whole thing simmer for an hour, stirring now and then.

Yield: 6 servings 6 servings Each with 20 g protein; 10 g carbohydrate; 2 g dietary fiber; 8 g usable carbs.

Portuguese Soup If this were really authentic, it would have potatoes in it. But this decarbed version is delicious, and it's a full meal in a bowl. Read the labels on the smoked sausage carefully-they range from 1 gram of carb per serving up to 5.

[image]cup (80 ml) olive oil, divided cup (120 g) chopped onion 3 cloves garlic, crushed 2 cups (300 g) diced turnip 2 cups (300 g) diced cauliflower 1 pound (455 g) kale 1 pounds (680 g) smoked sausage 1 can (14 ounces, or 410 g) diced tomatoes 2 quarts (1.9 L) chicken broth, divided teaspoon hot pepper sauce Salt and pepper Put cup (60 ml) of the olive oil in a large soup pot and saute the onion, garlic, turnip, and cauliflower over medium heat.

While that's cooking, chop the kale into bite-sized pieces and add it to the pot as well. (You may need to cram it in at first, but don't worry-it cooks down quite a bit.) Let the vegetables saute for another 10 minutes or so, stirring to turn the whole thing over every once in a while.

Slice the smoked sausage lengthwise into quarters, then crosswise into -inch (1.3-cm) pieces. Heat the remaining oil in a heavy skillet over medium heat and brown the smoked sausage a little.

Add the browned sausage, tomatoes, and 7 cups (1.8 L) of the chicken broth to the pot. Use the last cup (120 ml) of broth to rinse the tasty browned bits out of the frying pan and add that too. Bring to a simmer and cook until the vegetables are soft (30 to 45 minutes). Stir in the hot pepper sauce, add salt and pepper to taste, and serve.

Yield: 10 servings 10 servings Each with 13 grams of carbohydrates and 2 grams of fiber, for a total of 11 grams of usable carbs and 23 grams of protein.

Bollito Misto All this Italian soup-stew needs with it is a green salad and maybe some crusty bread for the carb-eaters.

1 large onion, sliced 2 carrots, cut inch (1.3 cm) thick 3 stalks celery, cut inch (1.3 cm) thick 2 pounds (1 kg) beef round, cubed teaspoon salt teaspoon pepper 2 tablespoons (7.6 g) chopped fresh parsley 1 bay leaf 3 teaspoons chicken bouillon concentrate 1 quart (960 ml) chicken broth 2 pounds (910 g) boneless, skinless chicken thighs, cubed 1 pound (455 g) Italian sausage links cup (115 g) purchased pesto sauce Put the onion, carrots, and celery in your slow cooker. Season the beef with the salt and pepper and place them on top. Add the parsley and bay leaf. Stir the bouillon into the chicken broth and pour it into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

Add the chicken, turn the heat up to high, and let the whole thing cook another hour.

While it's cooking, pour yourself a gla.s.s of Chianti and put out some vegetables and dip for the kids. In a big, heavy skillet, place the sausages, cover with water, slap a lid on, and simmer for 20 minutes over medium heat. Remove the skillet from the heat and leave the sausages in the water, keeping the lid on.

When the slow cooker's time is up, drain the sausage and cut it into 1-inch (2.5-cm) chunks. Stir the sausage into the soup in the slow cooker. Remove the bay leaf and ladle the soup into soup bowls. Top each serving with 1 tablespoon (14.4 g) of pesto.

Yield: 8 servings 8 servings Each with 44 g protein, 6 g carbohydrate, 1 g dietary fiber, 5 g usable carbs.

Chicken and Andouille Gumbo This chunky, vegetable-rich soup is spicy and filling! I've replaced the traditional gumbo file file (powdered sa.s.safras leaves) thickener with guar or xanthan, because I figure you'll have one of these in the house anyway. (powdered sa.s.safras leaves) thickener with guar or xanthan, because I figure you'll have one of these in the house anyway.

2 tablespoons (28 g) b.u.t.ter 2 cloves garlic, crushed cup (120 g) chopped onion cup (60 g) diced celery 10 ounces (280 g) frozen sliced okra, thawed 1 pound (455 g) boneless, skinless chicken breast, cut in -inch (1.3-cm) cubes 1 quart (960 ml) chicken broth 1 can (14 ounces, or 410 g) diced tomatoes 1 tablespoon (3.8 g) chopped fresh parsley 1 teaspoon dried thyme 1 bay leaf teaspoon cayenne teaspoon pepper 1 pound (455 g) andouille sausage links 2 tablespoons (30 ml) Worcesters.h.i.+re sauce 1 tablespoon (15 ml) lemon juice Hot pepper sauce to taste Guar or xanthan Melt the b.u.t.ter in a big soup pot over medium-low heat and add the garlic, onion, and celery. Saute them together for 5 minutes or so until the onion is just starting to soften.