How to make low-fat chicken broth. Cauliflower soup with chicken broth

Broth is a food that should be on the menu of every person, even those who are on a diet. In fact, preparing low-calorie broths is realistic and absolutely not difficult, the main thing is to know their correct recipe and not to use ingredients that are harmful to health. To make the broth truly dietary and at the same time tasty, you need to know some cooking rules. Only used in recipes natural ingredients, in no case semi-finished products or bouillon cubes. Seasonings can only be added natural, preferably herbs and vegetables. Cooking time should be reduced to a minimum - there are no useful properties. It is best to store the broth frozen if you are preparing for the week. You shouldn’t “infuse” meat broths in the refrigerator - you can get an unpleasant intestinal upset if the dish “disappears.”

Diet broth recipes

Vegetable broth

Ingredients:

Carrots – 100 gr.; (29 kcal)
Parsley – 50 gr.; (25 kcal)
Celery – 50 gr.; (16 kcal)
Leek – 1 pc.; (17 kcal)
Water – 1 liter.

Cooking method:

The water needs to be boiled. Wash all vegetables well and chop in large pieces, then plunge into boiling water. Cook for low heat until half the water has boiled away. When only half remains, you can add a little salt and, if desired, some spices, for example, basil.

The total calorie content of the dish is 87 calories, which is great for a person on a diet. The broth is prepared for two servings, so if desired, all ingredients can be halved and cooked for just one serving.

Light meat broth

Ingredients:

Lean beef – 300 gr.; (256 kcal)
Grated cheese – 10 gr.; (38 kcal)
Olive oil – 10 gr.; (90 kcal)
Carrots – 20g; (7 kcal)
Spinach – 20g; (4 kcal)
Green onions – 40g; (20kcal)
Herbs and seasonings to taste.

Cooking method:

Beef must be poured cold water and put on high heat until it boils, then reduce the heat and cook for an hour. You need to remove the foam all the time, as it contains large number cholesterol. At the end, add some carrots and some green onions. When the beef is ready, remove it and cut it small pieces, add a third part to the broth. Spinach and onions need to be fried olive oil and add to the broth. At the end, add seasonings and herbs to taste and sprinkle with grated cheese.

Beef broth, if you catch meat and vegetables, contains about 40 kcal per 100 ml, with the addition of meat, the amount of which is indicated in the recipe - approximately 80 kcal per 100 ml. This recipe can be used to prepare any vegetable soups or even how independent dish. Either way, trim the visible fat from the meat and you'll save a lot of calories.

Tender broth

Ingredients:

Bone decoction – 1.5 liters;
Carrots – 1 pc.; (30 kcal)
Parsley – 1 root; (10 kcal)
Celery – 0.5 pcs.; (8 kcal)
Leek – 1 pc.; (17 kcal)
Cauliflower – 0.5 heads; (40 kcal)
Tomato – 1 pc.; (10-12 kcal)

Cooking method:

First you need to cook the broth, it is best to cook it on the bones. While the broth is boiling, cut all the vegetables into small cubes and when the broth has boiled away and there is only 1 liter left, add the vegetables to it. After 30 minutes, when the vegetables are ready, remove them and add fresh herbs and spices to the broth. By the way, from the received boiled vegetables can be done delicious salad for the second, seasoning it with olive oil.

The calorie content of the dish is approximately 150 calories. This means that you can also prepare a second dish for yourself.

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During a diet, it is very important that the diet is complete and varied. Be sure to include soups in your diet. With a well-designed menu, a person does not feel hungry between meals. Diet meals should be satisfying, but at the same time easy to digest. Soups are often cooked with chicken broth. For dietary nutrition It is best to choose recipes that combine chicken and vegetables.

Ingredients:

Water – 2-2.5 l
Chicken meat – 500-600 g
Potatoes – 2-3 pcs.
Broccoli – 500 g
Onions – 1 pc.
Carrots – 1 pc.
Vegetable oil – 1 tbsp.
Salt, pepper - to taste
Bay leaf – 2-3 leaves
Natural herbal seasonings - to taste
Dill, parsley

Cooking method:

For dietary chicken soup, you can use any part of the chicken. You can, for example, take two thighs, or one thigh and half a breast. The least fatty soup will be obtained if you use only the breast for this soup. Wash the chicken, remove the skin, trim off the fat, if any. Place the meat in a saucepan, cover with cold drinking or filtered water and put on fire. After the water boils, cook the broth for 20 minutes, periodically skimming off any foam that forms.

While the chicken is cooking, prepare the vegetables. Clean and wash them. Cut the potatoes into cubes or cubes, cut the carrots and onions into smaller pieces, grate the carrots coarse grater. For cooking dietary soups You can take broccoli frozen, but it’s better to use it fresh vegetables. The taste of this soup is more interesting and rich. Wash the head of broccoli thoroughly and separate it into small florets.

In dietary soups, you should not use frying; it is better to add onions and carrots raw or sautéed. Many people don't like boiled onion. If you are using raw vegetables, you can put a whole, peeled onion in the soup, cook it for 10 minutes, and then take it out. This way, the soup will acquire a characteristic taste, but the onion itself will not stick to your teeth. To sauté, heat a small amount vegetable oil in a frying pan, place finely chopped onions and carrots in it. Fry over low heat for two minutes, avoiding the formation of a crust. Add a little water and simmer for a few more minutes until the vegetables soften.

When the chicken is cooked, remove it from the broth. If you are using chicken with bones, you will need to remove them, shred the meat and place it back into the broth. Place the potatoes into the boiling broth. Wait for the soup to boil again, and after 10 minutes, add the broccoli, onions and carrots. Add salt, pepper, seasonings, bay leaf, cook for another 5-7 minutes. Turn off the heat and let the soup sit for 10 minutes. Serve with finely chopped herbs.

Tip: when serving dietary soups with chicken broth, you can add half a boiled egg. This will not only make the soup taste more interesting, but will also increase its protein content and make it more filling.

Any diet implies restrictions in the nutritional system and a certain spectrum healthy products. It is known that dietary chicken broth. A recipe for hot chicken-based dishes for weight loss is presented in our article. Meat soups and broths are suitable for pregnant women and people with serious illnesses internal organs, as well as those who want to normalize their figure.

How to make real chicken broth for diets?

Ingredients for preparing broth according to a traditional recipe:

chicken breast - 500 grams;
onion - 1 piece;
carrot - 1 piece;
rice - 3 tablespoons;
eggs - 2 pieces;
black pepper, bay leaf and other preferred spices - moderate amounts;
salt - minimum.

To prepare low-calorie nutritious dish, suitable for all family members, you should rinse the chicken, put it in water and put it on heat. If you notice that boiling begins, you should rinse the product and change the water. After peeling the carrots and onions, put them in the broth. Add salt. To prevent the soup from acquiring a cloudy consistency, you should not allow it to boil intensely and be sure to skim off any foam that forms. When the carrots and onions become soft, they can be removed.

The onion is disposed of, and the carrot is cut into slices. Remove the finished meat and chop as desired. Boil eggs using the hard-boiled method. Place the meat and carrots back into the boiling broth, add rice and any spices. The soup should simmer until the rice is ready. Ready dish leave for a couple of minutes to infuse under the lid. When serving the broth, you can add chopped eggs and fresh herbs. If you're looking for a nutritious diet chicken broth, the recipe doesn't have to be standard. To add originality, use the following variations of chicken broth soups.

useful for adults and children, helps to feel full and lose weight

Alternative recipes for dietary chicken soups

Light chicken soup with celery

Diet Chicken Soup Ingredients:

chicken breast - 500 grams;
carrots, potatoes, onions - 3 vegetables of each type;
celery - arbitrary amount;
vermicelli from durum varieties wheat - a small handful;
salt - a small portion;
dill with parsley - maximum volume.

Washed chopped fillet put in a container with water. Wait until it boils and immediately remove the foam. Cut the onion into 4 pieces and put the pieces into the broth. The carrots are cut into cubes and also placed in a container. After a quarter of an hour, add the potatoes. At the end of cooking, add vermicelli, celery, salt the dish, sprinkle with herbs and, if required, add a bay leaf. When all the products look ready, you can stop cooking. Usually cooking takes 45-60 minutes. The dish is served hot. It is advisable to add eggs, but not necessary.

Chicken soup with legumes

Products for preparing dietary protein soup:

chicken fillet - 500 grams;
potatoes - 3 pieces;
beans or lentils - 60 grams;
onions with carrots - 2 pieces of each vegetable;
salt - a small amount.

Beans require advance preparation, in which case they will cook as quickly as possible. Cook the beans, pre-soaked for several hours, for about 20 minutes, then wash and cut the breast, put it in a pan. Slow heating causes the water to boil, at which point you need to remove the foam and add the onion, cut into halves or quarters. Cut the peeled carrots into arbitrary pieces and add to the broth. 20 minutes after adding the carrots, potato cubes are added. Leave the soup at a low simmer for another 20 minutes.

Serve the dish hot in convenient deep containers. Lentils can be used instead of beans. You will like the original ones taste qualities lentil soup on meat broth. Introduce this new product into your usual diet, as all the products used are healthy.

Other variations of dietary chicken soup

In addition to the proposed recipes, there are others. Worthy of attention chicken soup with broccoli, onion and ginger. Vegetable lovers can prepare a first course with the addition of zucchini, potatoes and Brussels sprouts. For the Dukan diet menu, soup with chicken, onions, celery, Chinese cabbage, carrots, corn and turmeric. Fans of buckwheat can add it to their chicken broths and soups for diets.

Each housewife uses her own unique recipes soups Eggs, vermicelli, noodles, pasta and vegetables go well with chicken broth. You can vary the composition at your discretion. Light dish for weight loss excludes fat and an abundance of flour products. In a pinch, you can add some pasta or noodles, but pasta must be made strictly from durum wheat.

Calorie content of chicken soups and broths

Soups and broths based on chicken fillet don't overload digestive system and do not lead to completeness. Calorie content of a 100-gram serving of hearty and delicious soup averages 80 kcal. If you take 100 grams of broth, then this figure will be many times lower - 20 kcal.

Your task is to prepare chicken soup or broth in such a way that calorie content is minimized, but at the same time the taste remains at the highest level. To do this, it is preferable to use breast fillet and salt the dish moderately.

Practicing various diets and healthy eating Sometimes broths are prepared; they can be cooked from fish, lean meat or vegetables. Weak dietary broths are excellently absorbed by the human body; they are well suited for feeding children over 2 years of age and for various clinical conditions.

Meat broth (lightly seasoned) is good to eat alone or with other dishes. You can also prepare various dietary soups based on dietary broths.

How to make classic chicken diet broth?

To prepare dietary broth, it is better to choose fresh, chilled meat from young birds. You can buy individual parts of carcasses, namely: breasts, necks and backs - they are most suitable for broth. It is better not to use the legs - they are somewhat greasy. In any case, to prepare dietary broth, it is better to remove the skin.

Diet chicken broth

Ingredients:

lean chicken meat (for example, 1 breast or neck) – about 400-500 g;
onions – 1 pc.;
carrots – 1 pc. medium size;
parsley root – 1 pc.;
bay leaf – 4 pcs.;
cloves - 2 buds;
peppercorns – 3-5 pcs.

Preparation

First, prepare the meat: remove the skin and wash it. Peel the onion, parsley root (the carrots can be chopped, but not too finely).

Place the meat in a pan, add the required amount of water and set to cook. After a steady boil, reduce the heat to medium and boil the chicken for 3-5 minutes, then drain the liquid. Now wash the meat thoroughly (preferably warm boiled water) and transfer it to a clean pan, then fill it again with fresh cold water, set it to cook and immediately add the rest of the ingredients. Cook over low heat, covered with a lid, for about 40-50 minutes, carefully removing the noise from time to time.

Dietary chicken broth should turn out transparent (if transparency is insufficient, add a guy from egg white and carefully strain). Carrots and meat can be used in making soups (discard the rest).

Dietary chicken broth can be served, for example, with the meat on which it was cooked, with boiled egg, with , rice and/or others dietary dishes. Don't forget about fresh herbs.

Using approximately the same method (see above), you can prepare dietary broths from turkey meat, lean beef or lamb (these types of meat take a little longer to cook than chicken).

Broths should be included in every person's diet. But the preparation of dietary broths is especially important for those who are on a diet. Preparing low-calorie broth is not at all difficult - you just need to follow a few simple rules. Use only in recipes natural products and try to do without semi-finished products and bouillon cubes. Add fresh vegetables and herbs to the broth as seasonings. To cook broths, you can use lean beef, chicken breasts, turkey, and rabbit meat. Try to reduce the cooking time to a minimum, because there will be nothing sick in the digested liquid. If you are preparing broth for a week at once, store it frozen. Do not store the broth in the refrigerator for more than two days, otherwise there is a risk of stomach upset.

Diet broth recipes

Vegetable broth

To cook diet broth from vegetables, you will need: 1 liter of water, 1 leek, celery - 50 g, 50 g and 120 g of carrots.

Bring the water to a boil. Wash the vegetables, peel and cut into large pieces or place them in the broth whole. Cook the vegetables until half the water has evaporated. Then add a pinch of salt and spices, such as fresh basil. After 5 minutes, remove the broth from the heat and strain. The total calorie content of this dish is 87 kcal per 100 g of product.

Dietary meat broth

For cooking low calorie broth you will need: 320 g lean beef, 25 g, 10 g grated cheese, spices to taste, 40 g green onions, 25 g carrots, 15 g olive oil.

Rinse the beef and cover with cold water. Place the pan with meat over high heat. As soon as the water boils, reduce the heat and simmer for 60 minutes. Skim off the foam periodically, as it contains a large amount of cholesterol. At the end of cooking, add chopped green onions and carrots. When the meat is cooked, remove it and cut into pieces. Fry the onion and spinach in oil and add to the broth. At the end of cooking, add spices to the broth and sprinkle with grated cheese. This broth can be served with or without meat as an independent dish.

Diet chicken broth

To prepare dietary chicken broth, you will need: 850 g chicken breast without skin, water – 3 l, 1 head onions, salt, 1 parsley root and one carrot.

Rinse the chicken breast thoroughly. Fill it with cold water and bring to a boil, covering the pan with a lid. Skim off the foam. Peel the parsley root, onion and carrots. Place whole vegetables into the broth. Add some salt. Cook them for 1.5 hours. Then remove from heat. Remove the breast and vegetables, and strain the broth through cheesecloth.