Start with a fat-free broth or homemade stock
If sautéing any meats or vegetables, do so in a nonstick pan with nonstick spray.
Take advantage of the fact that fat rises to the surface of soups: allow the finished soup to stand unstirred for an hour, then skim off the fat with a shallow spoon or gravy skimmer. I the soup is thick, float a paper tower on the surface to absorb the fat. Or, chill the soup until the fat on the surface hardens and can be scraped away. In a hurry? Float an ice cube in the soup, which will help congeal the fat for skimming.
If you're cooking a creamy soup, try thickening it with the pureed rice or potatoes instead of a cream sauce. A little cornstarch and water mixture stirred into the simmering soup can also add body to a soup while adding virtually no fat or calories.
Bump up the vegetables: Add an extra handful of leftover cooked or frozen veggies. Try chopped steamed broccoli, carrots, or string beans, or frozen chopped spinach or kale.
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