Protein Artist

Tag: soup

  • Chunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories

    Chunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories

    Easy to cook, and hearty to eat. Gluten-free spaghetti squash noodles with non-dairy cream base.IMG_2800

    Ingredients

    • 3 Fresh Boneless Skinless Chicken Thigh Cutlets (60g, 330c)
    • 3 ½ cups homemade chicken stock (21g, 516c)
    • 6 Tablespoons (3 ounces) Cashew Cream (15.4g,444)
    • 1 ½ cups Spaghetti Squash, cooked (.9g, 46.5c)
    • 1 bunch fresh dill
    • 2 zucchini (4.8g, 66c)
    • 2 cups water
    • ½ teaspoon salt
    • ¼ teaspoon white pepper

    Directions: 

    Peel and chop zucchini and dill into tiny pieces.  Chop chicken into tiny cubes. Add to large pot with water and 1 cup chicken stock. Cook for 20 minutes on high. Lower to medium and add 2 ½ cups chicken stock, cashew cream, and spaghetti squash, salt and pepper. Continue to cook for an additional 20 minutes. How to cook spaghetti squash, click here.

    Yields: 60 ounces soup, or 15 portions of 4 ounces each.  Add more chicken to increase the protein.

  • Smoked Chickpeas and Cabbage, 5.7g, 145c

    Smoked Chickpeas and Cabbage, 5.7g, 145c

    IMG_2442This is a warm winter meal dish that has the added queso fresco for protein.  I would be curious to try this recipe again and put half the cabbage, and double the chickpeas for added nutrition. Please let me know what your total protein count was if you tried that variation.

    Ingredients

    • ½ head cabbage, shredded, about 5 cups (8g, 150c)
    • 1 cup oil (1927c)
    • 2 teaspoon minced garlic
    • 1 can chickpeas (21g,350c)
    • 1 10oz.-block queso fresco (60g,800c)
    • ½ cup Prego Meat Sauce (2g, 90c)
    • 2 tablespoons ketchup  (40c)
    • 2 ½ tablespoons salt
    • 1 teaspoon black pepper
    • 1 teaspoon crushed pepper flakes
    • 1 teaspoon liquid smoke

    Directions:

    • In a large 8 quart pot, saute cabbage in oil until golden, stirring frequently.
    • Stir in garlic, chickpeas and grated queso fresco.
    • Add salt, pepper, and liquid smoke. Cook for 1 minute.
    • Add meat sauce and water, and 2 tablespoons sale.
    • Cook for 45 minutes on medium heat.

    Yields:  23 servings of 4 ounce bowls.

  • Refried Bean Beef Soup, 11 gram protein meal

    Refried Bean Beef Soup, 11 gram protein meal

    This soup is thick with lovely textures and high in nutrients.   I like to add a tablespoon of avocado cubes into the soup, so you can freeze the cubes with the soup portions; It will not turn brown, so long as it is covered in liquid while freezing. Refried Bean Soup

    Ingredients: 

    • 4 Tablespoons Green Chili Peppers (10c)
    • 1 medium tomato (1g, 22c)
    • 1 small onion (1g, 20c)
    • 8 oz Ground beef (20% fat) browned with ½ packet taco seasoning (36g, 640c)
    • 1 (16 oz) Can refried beans (24g, 400c)

    Directions:

    Finely chop ingredients in food processor.

    Add to saucepan with:

    • 2 cups clear chicken broth (12g, 172c).
    • ½ packet taco seasoning
    • 1 can (11 oz) Mexican style corn with red & green peppers, or plain can corn corn (8g,320c)

    Boil on medium for 15 minutes, stirring occasionally.

    Yields: 9 portions, 4 ounces each  (9 grams protein per portion, 176 calories).
    Serve with 1 ounce shredded cheese (2 grams protein) for a 11 gram protein meal.