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Last Updated: Jul 2nd, 2008 - 21:15:22 |
(NUI) - In the midst of cold winter weather, little hits the spot like a bowl of hot soup. But for people who follow a controlled carbohydrate lifestyle, soup can present a problem, since so many commercially produced soups are high in carbohydrates. Additionally, ordering soup at a restaurant is even more difficult because the carbohydrate count is rarely displayed.
To stay on track with their controlled carbohydrate goals, some people shy away from soups at lunch and dinner in favor of salads. Salads are a sound choice, but because food variety is a key issue in sticking with any nutritional program, people like to know they have options.
This low carbohydrate soup recipe from the Atkins Kitchen makes a great first course or a fine meal all by itself.
HOMEMADE CHICKEN SOUP
(Makes 6 servings)
2 large stalks celery
2 peeled carrots
2 onions, quartered
1 parsnip, peeled
3 sprigs parsley
1 whole stewing hen or chicken,
about 5 pounds, cut into 8
pieces, breast meat reserved
10 black peppercorns
2 bay leaves
1 tablespoon kosher salt
Finely chop 2 tablespoons each of celery, carrot, onion and parsnip and set aside. Place large vegetable pieces, parsley, chicken (except reserved breast meat), peppercorns, bay leaves and salt in a large soup pot. Add 2 quarts of cold water.
Bring to a rapid boil; skim off any foam that rises to the surface, then lower to a gentle simmer. Cook 1 hour. Discard all cooked solids with a slotted spoon. Strain soup through a mesh strainer into a smaller soup pot.
Cut chicken breasts in half horizontally to make thin cutlets. Bring soup to a boil. Add chicken breasts and finely chopped vegetables to soup; cover and remove from heat. Allow to sit 10 to 15 minutes, until chicken is cooked through and vegetables are tender. Cut chicken into thin slices before serving.
Preparation time: 15 minutes
Cook time: 1 hour
Nutrition per serving: 1.5 grams carbohydrates, 1 gram net carbohydrates, 0.5 grams fiber, 14 grams protein, 1.5 grams fat, 77 calories.
For more recipes, look for "Dr. Atkins' New Diet Revolution" (Avon;Quill) and "Atkins for Life" (St. Martin's Press). For more information on low carbohydrate living, visit www.atkins.com.
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