Since I started diet control, I rarely have soup when I eat out. After all, a lot of the soups you eat out are high in oil and sodium, not to mention the fact that you can order a vegetable soup with only a few leafy greens.
Tomato Vegetable Soup has a lot of lycopene, plus a lot of vegetables, not a lot of oil, but the soup is full of sweetness and essence of vegetables. Plus the pan-roasted chicken breasts make up for the protein needed, and the low-fat chicken breasts have the highest protein content of any chicken part.
This is a filling, smart, and nutritious soup that's affordable, a favorite at the table, and a family favorite.
Tomato Vegetable Soup
Ingredients:
Chicken Breast 2 Tomatoes 3 Cabbage 1/4 White Mushroom 1 Packet (or other mushrooms if preferred) Onion 1/2 Carrot 1/2 Bay Leaf 1 Basil Leaf Moderate amount of Tomato Paste 2 Tbsp (or Tomato Paste) White Wine 50ML Water or Broth 750ML Sea Salt Moderate amount of Directions:
First, cut the onion, diced carrots, white mushrooms with roots removed and set aside, and tomatoes in large chunks.
If you care about the texture, you can peel the tomatoes first, cut a cross in the butt, scald in hot water for 1 minute, immediately soak in ice water and then tear off the skin.
Sprinkle both sides of the chicken breasts with black pepper and sea salt and rub the surface well with olive oil.
Heat a skillet over medium heat and sear the chicken breasts until browned on both sides, no need to brown them, remove and set aside.
Reduce the heat to low, add 1 tbsp olive oil to the pan and sauté the onions and carrots until browned.
The pots and pans you're using are made of ceramic and steel, so they're scratch-resistant, so you don't have to worry about hurting them if you use a metal frying spoon or tongs.
Then add the tomatoes.
Stir fry the tomatoes until they become slightly watery, then add the tomato paste (or tomato sauce) and stir fry.
The purpose of adding tomato paste is not only to increase the acidic aroma, but also to make the color of the finished product more vivid. You can leave it out if you don't feel comfortable with it or don't use it often, but it will just make the soup taste a little lighter.
Add the white wine and turn up the heat a bit to burn off the alcohol.
Finally, put the white jade mushrooms, cabbage & bay leaf into the pot and add the stock (or water).
Cover the pot and simmer for 15 minutes.
Dice the chicken breasts during this time.
At the end of the simmer, remove the bay leaf, sea salt and pepper with a pinch of sugar to taste, and remove from the heat.
Add the chicken breasts you just added, cover the pot and use the residual heat to smother the chicken breasts and serve.
You can serve the soup with some basil leaves sprinkled on top, and of course, shaving on some parmesan cheese is great too.
I laughingly refer to this as eating the soup rather than drinking it, as the ingredients are almost more than the soup. If you want to make it a meal, cook some pasta and put it in to add a sense of fullness is a complete meal.
Looking red, but drinking extraordinarily refreshing, a pot of soup, a complete intake of five fruits and vegetables and high protein, suitable for fat loss in the middle of the oil to enjoy.