11 Soup Recipes Under 300 Calories Each

11 Soup Recipes Under 300 Calories Each There's nothing quite as appetizing as a bowl of hot soup on a cold winter's day. These 11 mouth-watering soup recipes containing less than 300 calories each that will keep you warm this winter season.  1) French Onion Soup     Ingredients: 8 cups less-sodium beef broth 8 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace) 8 (1-ounce) slices French bread, cut into 1-inch cubes 4 cups thinly vertically sliced Walla Walla or other sweet onion 4 cups thinly vertically sliced red onion 2 teaspoons olive oil  1/2 teaspoon sugar 1/2 teaspoon freshly ground black pepper  1/4 cup dry white wine 1/4 teaspoon chopped fresh thyme 1/4 teaspoon salt  Directions: Heat olive oil in a Dutch oven over medium-high heat.  Add onions to pan, and sauté for 5 minutes or until tender. Stir in sugar, pepper, and 1/4 teaspoon of salt.  Reduce heat to medium, and cook for 20 minutes, stirring frequently.  Increase heat to medium-high, and sauté for 5 minutes or until onion is golden brown.  Stir in wine, and cook for 1 minute.  Add broth and thyme, and bring to a boil.  Cover, reduce heat, and simmer 2 hours. Preheat Broiler Place bread in a single layer on a baking sheet, and broil for 2 minutes or until toasted, turning after 1 minute. Place 8 ovenproof bowls on a jelly-roll pan.  Ladle 1 cup soup into each bowl.  Divide bread evenly among bowls, and top each serving with 1 cheese slice.  Broil 3 minutes or until cheese begins to brown. 2) Hot and Sour Soup with Shrimp     Ingredients: 1 1/2 pounds medium shrimp, peeled and deveined 8 ounces reduced-fat firm tofu, drained and cut into 1-inch cubes 3 cups fat-free, less-sodium chicken broth 1/2 cup presliced mushrooms 1 tablespoon low-sodium soy sauce 1 (8-ounce) can sliced bamboo shoots, drained 1 tablespoon cornstarch 2 tablespoons water 1 large egg white, beaten 1/4 teaspoon chili oil 2 1/2 tablespoons fresh lemon juice 2 tablespoons chopped green onions 1 teaspoon white pepper Directions: Combine first 4 ingredients in a large saucepan, and bring to a boil.  Reduce heat, and simmer 5 minutes.  Add juice, pepper, shrimp, and tofu to pan, then bring to a boil.  Cook for 2 minutes or until shrimp is almost done.  Combine cornstarch and water in a small bowl, stirring until smooth.  Add cornstarch mixture to pan, and cook for 1 minute, stirring constantly with a whisk.  Slowly drizzle the egg white into pan, stirring constantly. Remove from heat, and stir in chili oil and onions. 3) Chunky Potato-Crab Chowder     Ingredients: 8 ounces lump crabmeat, shell pieces removed 1 (14 3/4-ounce) can cream-style corn 1 (14-ounce) can fat-free, less-sodium chicken broth 3 1/2 cups (1-inch) cubed red potato (about 1 pound) 3 tablespoons all-purpose flour 2 1/2 cups 2% reduced-fat milk 2 tablespoons butter 1 cup chopped onion 3/4 cup chopped celery 1 garlic clove, minced 1/4 teaspoon grated whole nutmeg 1/2 teaspoon freshly ground black pepper 3 tablespoons chopped fresh parsley 2 teaspoons chopped fresh thyme 1 teaspoon salt Directions: Melt butter in a large saucepan over medium-high heat.  Add onion, celery, and garlic, then sauté 4 minutes.  Add potato, and sauté for 1 minute.  Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in milk, thyme, pepper, nutmeg, corn, and broth.  Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potatoes become tender, stirring occasionally.  Stir in crab, parsley, and salt. Cook 5 minutes, stirring occasionally. 4) Vegetable Soup with Pistou     Ingredients:   Soup 1/2 cup dried navy beans 6 cups water 1 3/4 cups chopped leek 3/4 cup uncooked elbow macaroni 3/4 cup peeled diced potato 1 cup chopped onion 1 cup finely chopped carrot (about 2 medium) 1 cup chopped seeded peeled tomato 1 1/2 cups diced zucchini (about 2) 10 cups water 1/4 pound green beans, trimmed and cut crosswise in half 1/4 teaspoon black pepper 8 parsley sprigs 1 bay leaf Dash of ground thyme 1 1/2 teaspoons salt Pistou 4 garlic cloves, peeled 1/3 cup grated Parmesan cheese 1 cup fresh basil leaves 2 tablespoons extra-virgin olive oil Fresh thyme sprigs (optional) Directions:   Soup  Sort and wash beans, and place in a large Dutch oven.  Cover with water to 2 inches above beans, then cover and let stand for 8 hours.  Drain, and return beans to pan.  Add 6 cups water, then bring to a boil.  Reduce heat, and simmer for 45 minutes or until tender. Drain, and then return beans to pan. Add leek and next 9 ingredients (through dash of thyme) to pan, stirring to combine.  Add 10 cups water, and then bring to a boil.  Reduce heat, and simmer 30 minutes or until potato is tender. Stir in zucchini, macaroni, and green beans.  Cook 15 minutes or until macaroni is tender.  Discard bay leaf. Pistou Combine basil, cheese, and garlic in a food processor, and then process until a stiff paste forms.  With processor on, slowly pour oil through food chute, and process until well blended.  Serve with soup.  Garnish with thyme sprigs (optional).  5) Asian Chicken Noodle Soup       Ingredients: 2 (14-ounce) cans fat-free, less-sodium chicken broth  1 pound chicken breast tenders, cut into bite-sized pieces  4 ounces uncooked angel hair pasta 1 tablespoon vegetable oil  1 tablespoon bottled minced garlic 1 tablespoon bottled grated ginger 2 stalks fresh lemongrass, peeled 2 green onions, thinly sliced 1/4 cup chopped fresh cilantro  1 red chili pepper, finely chopped 1 tablespoon fresh lime juice 1/2 teaspoon salt  2 cups water Directions: Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, lemongrass, and sauté for 3 minutes.  Add water and broth, then bring to a boil.  Add chicken and pasta.  Cook 5 minutes or until chicken is done.  Remove from heat, and stir the remaining ingredients in.  Allow it to stand 5 minutes.  Discard lemongrass. 6) Butternut Squash Soup     Ingredients:   Soup 3 1/2 cups cubed peeled butternut squash (about 1 1/2 pounds) 1 tablespoon butter 2 1/2 cups fat-free, less-sodium chicken broth 3/4 cup chopped carrot 1/2 cup chopped sweet onion 1/8 teaspoon salt Toast 4 (1-ounce) slices French bread 3 ounces thinly sliced Swiss cheese Directions:   Soup Melt butter in a large saucepan over medium-high heat.  Add squash, carrot, and onion, and sauté for 12 minutes.  Add chicken broth, and bring to a boil.  Cover, reduce heat, and simmer for 30 minutes.  Remove from heat, and stir in half-and-half and salt. Preheat broiler. Place squash mixture in a blender.  Remove center piece of blender lid (to allow steam to escape), and secure blender lid on blender.  Place a clean towel over opening in blender lid (to avoid splatters).  Blend until smooth. Toasts Arrange French bread on a baking sheet.  Broil for 1 minute or until lightly toasted.  Turn bread over, and top evenly with Swiss cheese.  Broil for 1 minute or until bubbly.  Serve toasts with soup. 7) Creamy Zucchini Soup with Mixed Herbs     Ingredients: 16 (1/4-inch-thick) slices French bread baguette (about 4 ounces) 5 cups fat-free, less-sodium chicken broth 9 cups (1-inch) sliced zucchini (about 2 1/2 pounds) 1 1/2 cups chopped onion 2 garlic cloves, minced 3 tablespoons fresh tarragon leaves 3 tablespoons chopped fresh chives 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper

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