Back to list

Low Calorie Lunch: Chicken and Vegetable Clear Soup Recipe

Name: Low Calorie Lunch: Chicken and Vegetable Clear Soup Recipe
Total time: 35 min
Yield: 300 g
Ingredients: boneless, skinless chicken breast 12 oz; carrot 1 cup; celery stalk 1 cup; zucchini 1 cup; yellow onion 0.5 cup; fresh spinach 1 cup; low sodium chicken broth 6 cups; garlic 2 cloves; black pepper 0.5 tsp; kosher salt 0.5 tsp; olive oil 1 tbsp

A light broth with chicken and vegetables is the gentlest low calorie lunch you can eat. Warming, nourishing, and easy on the stomach.

Cook 35 min Difficulty EASY 120 kcal

#low carb #high protein #diabetic friendly #bariatric friendly

Image coming soon

Ingredients

Main ingredients

boneless, skinless chicken breast 12 oz
carrot 1 cup
celery stalk 1 cup
zucchini 1 cup
yellow onion 0.5 cup
fresh spinach 1 cup

Seasonings/Sauce

low sodium chicken broth 6 cups
garlic 2 cloves
black pepper 0.5 tsp
kosher salt 0.5 tsp
olive oil 1 tbsp

Nutrition summary

Carbohydrates 7 g 23%

Protein 16 g 53%

Fat 2.5 g 19%

Serving size 300g

Cooking steps

1

Heat 1 tbsp olive oil in a large pot over medium heat. Add finely diced onion and sauté for 2 minutes until translucent.
2

Add minced garlic and cook for 30 seconds, stirring to prevent burning.
3

Add diced carrot, celery, and zucchini to the pot. Sauté for an additional 4 minutes on medium heat until slightly softened.
4

Push the vegetables to the side, add chicken breast (whole or halved), and sear for 2 minutes per side on medium-high heat.
5

Pour in 6 cups low sodium chicken broth, bring to a boil, then reduce to a gentle simmer (low heat). Skim any foam that rises for clarity.
6

Cover and simmer for 18–20 minutes, or until the chicken is cooked through. Remove chicken, shred it with forks, and return it to the pot.
7

Season with kosher salt and black pepper. Add fresh spinach and simmer for 1 more minute until just wilted. Adjust seasoning if needed.
8

Serve hot, garnished with extra black pepper if desired.

Personalized Q&A

Q. What's the key ingredient in this Chicken and Vegetable Clear Soup Recipe?

The core ingredient is boneless, skinless chicken breast, which provides lean protein and forms the foundation of the broth. Together with carrot, celery, and zucchini, these vegetables add natural sweetness, texture, and nutrients, defining the dish's light and wholesome character.

Q. What cooking technique ensures the broth is clear and flavorful?

Bringing the soup to a boil and then reducing to a gentle simmer, while skimming off any foam, ensures the broth stays clear. This slow, low-heat simmer prevents the soup from becoming cloudy and helps flavors meld without overcooking the vegetables or protein.

Q. How do I prevent the chicken from drying out or becoming tough?

To keep the chicken tender, only simmer it gently and remove it once it's just cooked through (about 18–20 minutes), then shred and briefly return to the broth. Avoid prolonged boiling, as higher heat causes the chicken to toughen and dry out.

Q. How many calories and what is the protein-to-carb ratio in one serving?

Each 300g serving contains 120 kcal, with 16g protein (53% of calories) and 7g carbohydrates (23%). The high protein-to-carb ratio makes this soup suitable for low calorie, high protein, and diabetic friendly diets.

Low Calorie Lunch: Chicken and Vegetable Clear Soup Recipe

AI 영양사 앤디