Creamy Healthy Zucchini and Chicken Soup Recipe

Introduction

This 45-calorie creamy healthy soup is a delicious and guilt-free way to enjoy a comforting bowl of warmth. Packed with fresh vegetables and lean chicken, it’s both nourishing and flavorful without the extra calories.

Ingredients

• 700g (1.2 lb) zucchinis (4 largish), peeled and sliced into 1.5cm (3/5″) rounds
• 1/2 large onion, roughly chopped (brown, white, or yellow)
• 2 garlic cloves, whole
• 2 cups (500 ml) chicken broth (or vegetable broth)
• 2 cups (500 ml) water
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 1 cup (250 ml) 0% fat milk (or any milk of choice)
• 1 tbsp (15g) butter or olive oil
• 2 garlic cloves, minced
• 1/2 large onion, finely chopped
• 1.5 cups carrot, peeled and finely diced
• 1.5 cups celery, finely chopped
• 1 small red capsicum/bell pepper, finely chopped
• 1.5 cups cooked chicken breast, diced
• 3/4 cup frozen peas
• Fresh thyme (highly recommended, or substitute with chives)

Instructions

1. Step 1: In a pot, combine all broth ingredients except the milk: zucchinis, roughly chopped onion, whole garlic cloves, chicken broth, water, garlic powder, onion powder, and black pepper. Cover with a lid and bring to an energetic simmer over medium-high heat.
2. Step 2: Lower heat to medium and simmer for 15 minutes, or until the zucchinis are very soft.
3. Step 3: Remove the pot from heat and add the milk. Use a handheld blender to blend the mixture until completely smooth. Add salt to taste. This creates a creamy, flavorful broth with minimal calories.
4. Step 4: In a large saucepan, melt the butter or heat the olive oil over medium heat.
5. Step 5: Add minced garlic, finely chopped onion, diced carrot, and chopped celery. Cook for about 3 minutes until the vegetables begin to soften, then add the chopped red capsicum. Cook for another 2 minutes until the onion becomes translucent and sweet.
6. Step 6: Pour in the creamy broth, then add the diced cooked chicken breast and frozen peas. Bring everything to a gentle simmer and cook for 2 to 3 minutes until the peas are tender.
7. Step 7: Taste and adjust seasoning with salt and pepper as needed.
8. Step 8: Ladle the soup into bowls, sprinkle with fresh thyme leaves, and enjoy your creamy, healthy soup!

Tips & Variations

• For a vegetarian version, substitute chicken broth with vegetable broth and omit the chicken or replace it with cooked white beans for added protein.
• If you prefer a richer soup, you can replace the 0% fat milk with a light cream or coconut milk.
• Feel free to add other vegetables like spinach or zucchini noodles for more texture and nutrients.

Storage

Store the soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low to medium heat, stirring occasionally, until warmed through. For longer storage, freeze the soup in portions for up to 2 months; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen zucchini instead of fresh?

Yes, frozen zucchini can be used if fresh is not available. Just adjust the simmering time slightly to ensure it becomes soft enough for blending.

Is it necessary to peel the zucchinis?

Peeling is optional. The recipe calls for peeling to keep the soup extra smooth and light, but leaving the skin on adds nutrients and fiber while slightly altering the texture.