By popular demand, ANOTHER weight loss soup recipe!
I love winter. I love big, cozy sweaters, jeans, cuddling up in blankets and soup. Soup is one of my favorite meals. You can make a big batch and heat throughout the week, it’s healthy and filling. Years ago I went on the Volumetrics diet and the basic concept was to eat foods that you can eat A LOT of for the fewest amount of calories. I’ve used the principles from that program ever since. Take tonight for instance….I made a huge bowl of steamed broccoli and ate it before my meal. I can eat an entire cup of broccoli for only 25 calories and it fills me up. It helps me eat less during my meal AND it’s chock full of vitamin C and fiber. There are so many health benefits of broccoli!
Soup does the same thing. You can eat a big bowl of soup for little calories. It’s great to start your meal with a bowl of soup or salad, then you will eat less during your meal. This bowl of soup only has 90 calories!!! There is only .5 grams of fat and 4 grams of protein in every cup. This will fill you up for few calories, so it’s a great weight loss soup!
My favorite type of soup is chicken and rice. When I was little my favorite book was “Chicken Soup and Rice: A book of months” by Maurice Sendak (anyone remember this?? Any by the way, why did all my fav books from childhood involve food??). Each chapter was a little song about the months of the year using chicken soup and rice as the refrain. “Sipping once, sipping twice, sipping chicken soup and rice!” Anyways…
I love a clear broth with shredded chicken and fluffy white rice. As simple as it sounds, I tried to make this multiple times and failed miserably until I finally perfected the recipe. One time, I poured the dry rice into the pot of soup and tried to cook the rice in the soup broth. That didn’t work at all. The rice soaked up all of the liquid and still ended up crunchy. The next time, I didn’t strain the broth enough and I had tiny bones remained. Yet another time, I thought it would be a good idea to leave the carrots, celery and onions that I sautéed and used to flavor the broth in the final recipe. The mushy vegetables ruined the entire soup. There were many other fails, but I won’t bore you any further.
I will, however, share some of the secrets to making the perfect pot of soup.
Weight Loss Chicken and Rice Soup Recipe
- Rotisserie chicken
- 1 lb. carrots, peeled and chopped
- 1 stalk of celery, chopped
- 1 cup frozen chopped onion (I don’t like chopping onions)
- 2 tsp. minced garlic (I also don’t like mincing my own garlic)
- ¼ tsp. thyme
- ¼ tsp basil
- ¼ tsp. celery salt
- salt and pepper, to taste
- 1 basil leaf
- 1 cup rice
- 2 Tbsp. apple cider vinegar
- 1 Tbsp. olive oil
- First, let’s make the bone broth from scratch. Remove all of the meat from the chicken and set aside (refrigerate) to add to the soup later. Throw away all of the skin. (Don’t do like I did once and throw the entire chicken into the pot, it’s much better to reserve the meat and add later)
- Sauté mirepoix (carrots, celery, onion) with garlic and 1 Tbsp. of olive oil until soft. Add the carcass of a chicken and all of the chicken bones. Pour six cups of water over the mixture and add vinegar and spices. Bring to a boil.
- Once it has reached a boil, reduce heat to a simmer and simmer for a few hours.
- Remove the impurities as they float to the top.
- Remove from the heat and let cool. Strain using a fine metal strainer to remove all bits of bone and vegetables (make sure to use a FINE metal strainer, don’t make the mistake I made by using a large hole pasta strainer); discard.
- Place in the refrigerator and cool for several hours. When you remove it, skim the fat off the top. (Don’t make the mistake I did and use the broth right away. If you refrigerate it first, you can remove the fat and the broth will taste clean, not greasy)
Now you are ready to make the soup.
- Heat the bone broth up in a large stock pot. Add the shredded chicken you removed earlier.
- In a separate medium sized pot, cook the rice by adding two cups of water to a boil with a teaspoon of salt. Add 1 cup of rice and cook for 20 minutes on low.
- Add the cooked rice to the pot of bone broth with chicken and remove from heat.
I prefer to use a rotisserie chicken because it’s already cooked to perfection, reduces the time to make the soup and it’s the same price or cheaper than a raw chicken! Win-Win!
Serving Size 1 cup
Amount Per Serving
% Daily Value
Total Fat 0.7 g
Total Carbohydrates 10.7 g
Protein 4.8 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Let me know if you make this and share pics!