Hey guys and gals-
I was just wondering if anyone had any really tasty soup or stew recipes that are high in protein and low in sugar/carbs?
Please share.....and, if possible, post macros.....
Thx
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Thread: A High-Protein Soup???
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04-06-2009, 01:33 PM #1
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A High-Protein Soup???
Amanda
"My food," said Jesus, "is to do the will of him who sent me and to finish his work." --John 4:34
Check Out My Progress Journal: With the Lord as My Strength
http://forum.bodybuilding.com/showthread.php?t=114136521
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04-06-2009, 01:37 PM #2
PUMPKIN AND SAUSAGE SOUP
1 pound pork sausage (can use hot n spicy or sage)
1/2 cup onion, chopped, 2 3/4 ounces
1/4 pound fresh mushrooms, chopped, about 5 medium
1 clove garlic, minced
15 ounce can pumpkin
4 cups chicken broth
1/2 cup heavy cream
1/2 cup water
Salt and pepper, to taste
In a large pot, brown the sausage along with the onion, mushrooms and garlic; drain fat. Add the pumpkin and broth. Phoebe added a tablespoon of Italian seasoning at this point, but I've left that out. Season with salt and pepper, to taste. Cover and simmer 20-30 minutes. Add the cream and water; simmer 10-15 minutes longer. Adjust seasoning.
Makes 8 cups or 8 servings
Can be frozen
Per Serving: 277 Calories; 21g Fat; 15g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs***"Fibro & lifting = "I still hurt but I hurt better"***
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04-06-2009, 01:42 PM #3
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04-06-2009, 01:43 PM #4
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04-06-2009, 01:49 PM #5
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04-06-2009, 03:44 PM #6
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04-06-2009, 03:53 PM #7
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04-06-2009, 05:26 PM #8
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I got a couple that might suit ya.
First and easiest (won't add amounts cause its pretty much your choice depending on amount desired) is to cook some onions and carrots in a pan until the onions are softer, then add in some veggies like green beans or peppers. Next, add in some egg whites (I've added a whole carton). Once the whites are done cooking, throw in a can of healthy request soup from campbells, tastes soo good with vegetable beef barley, tomatoe garden vegetable or herbed chicken and brown rice.
Another mix to try is too just cook up a bunch of vegetables like onions, green beans, corn, carrots, and others and add some form of meat like ground beef or chop up chicken breast, then just pour some chicken or beef broth over top.
Another neat recipe I made for chili is as follows:
230g green beans
1 cup heinz dark red kidney beans
200g extra lean ground beef
1-1.5 cups canned tomatoes crushed
Cook the beef until fully done, then add in the green beans. After they have heated up add in the kidney beans. Stir for a minute then (after blending up the tomatoes) add the tomatoes. creates a kinda broth. Add about a 1/2 cup of water or more if desired, and you get a soup/stew like creation that tastes amazing, no seasonings required.
But overall, I recommend adding meat like chicken or ground beef, or egg whites (not a meat i know) to your favorite soups, or try mixing a bunch of veggies meat and broth. My final stew/soup is also good, and can be varied.
Basically: Veggies + Meat (or egg whites) + broth/soup=tasty
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04-06-2009, 06:02 PM #9
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04-06-2009, 06:02 PM #10
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04-06-2009, 06:03 PM #11
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04-06-2009, 06:34 PM #12
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I usually get low sodium broth and throw in some onions, carrots, and celery. I cook split chicken breast on the bone in there and once it's done I pull the chicken meat off in pieces and throw it up. Discard the bone.
And sometimes I'll throw in some scrambled eggs while it's boiling. Egg drop soup style!
I'm simple lol
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04-06-2009, 08:18 PM #13
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04-07-2009, 04:56 AM #14
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Best healthy stew for my money is Wolf Brand Chili
Lean Beef with beans. A whole can is only 440 calroies with tons of protien and complex carbs. It also is a great source for fiber. Pick up a can and see for yourself. This is my favorite post workout meal. It gives me everything that I need in three easy minutes. Their is only one drawback. The sodium. It's like 80% of the RDA per can. It's doable though. Walmart has it at a great price.
I somtimes add a slice or two of fat free cheese, and some fat free sour cream and chives
I also have been known to eat just a half a can with four ounces of home roasted white turkey breast mixed in.
Also great if you make home made chili dogs. I recomend using Hewbrew National's 97% Fat Free Beef Franks with a half a can of chili. The hot dogs are only 45 calories a peice and yet still cover the complet bun.
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04-07-2009, 04:57 AM #15
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04-07-2009, 06:02 AM #16
- Join Date: Oct 2007
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Much Appreciated!!!
Thanks you so much everyone!!! Those are all great ideas.....I've been looking for something with good macros that's easy to pack for lunch at work.....I will be trying ALL of your suggestions.....
Thanks Again!Amanda
"My food," said Jesus, "is to do the will of him who sent me and to finish his work." --John 4:34
Check Out My Progress Journal: With the Lord as My Strength
http://forum.bodybuilding.com/showthread.php?t=114136521
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04-18-2013, 01:24 AM #17
[QUOTE=Butterfly09;312676411]PUMPKIN AND SAUSAGE SOUP
1 pound pork sausage (can use hot n spicy or sage)
1/2 cup onion, chopped, 2 3/4 ounces
1/4 pound fresh mushrooms, chopped, about 5 medium
1 clove garlic, minced
15 ounce can pumpkin
4 cups chicken broth
1/2 cup heavy cream
1/2 cup water
Salt and pepper, to taste
In a large pot, brown the sausage along with the onion, mushrooms and garlic; drain fat. Add the pumpkin and broth. Phoebe added a tablespoon of Italian seasoning at this point, but I've left that out. Season with salt and pepper, to taste. Cover and simmer 20-30 minutes. Add the cream and water; simmer 10-15 minutes longer. Adjust seasoning.
Makes 8 cups or 8 servings
Can be frozen
Per Serving: 277 Calories; 21g Fat; 15g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs[/QUOTE
This recipe sound good but I think you better subtittute the sussage with either chicken breast or pure beef lean to eliminate the high fats and increase the protein. Thanks
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04-18-2013, 05:20 AM #18
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04-18-2013, 05:36 AM #19
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04-18-2013, 06:10 AM #20
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Mexican Soup with Chicken:
Serves 4
Ingredients
2 tbsp olive oil
1 onion , chopped
4 garlic cloves , crushed
1 ancho or other large dried chilli , deseeded and softened in boiling water for about 10 mins
½ tsp ground cumin
400g can plum tomatoes
1½l chicken stock
2 chicken breasts , sliced
juice 2 limes
Heat the oil in a large saucepan. Add the onion and garlic, soften for 5 mins, then stir in the dried chilli, cumin, tomatoes and chicken stock. Blitz in a food processor in batches, or use a hand blender to purée until smooth.
Return to the pan, then bring to the boil. Add the chicken, reduce the heat, then simmer for 10 mins until cooked through. Stir in the lime juice and some seasoning, then ladle into bowls. Put the toppings in the middle of the table for everyone to help themselves.
PER SERVING (soup only)
257 kcalories, protein 34.0g, carbohydrate 10.0g, fat 10.0 g, saturated fat 1.0g, fibre 0.0g, sugar 6.0g, salt 2.12 g
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