More than 15 years ago I lost 40 pounds. Weight Watchers did a terrific job helping me lose the weight, and started a life-long love of exercise and activity.
Most importantly, I learned to cook healthy meals. Not just for myself, but for family and friends.
What makes these weight loss tools so successful?
Teaching people to keep a food journal, and learning to cook at home. The good sites all have a method for people to track their food intake, connect with other members, and recipe archives.
Cooking healthy meals at home is easier than people think. A simple Google search for the ingredients you have on hand can produce almost any recipe you need, and learning a few calorie saving tips to apply to those recipes is even better.
This broccoli soup recipe is the perfect example of how to lighten up a creamy soup.
Replace the cream or whole milk called for in your recipe with low fat milk – or even better, use low fat plain yogurt. I love the slight tang it adds, and the texture is denser, so it truly makes a creamy soup.
Whole milk weighs in at 150 calories per cup and 8 grams of fat. Low fat milk has 102 calories and 2.5 grams of fat. But if you want a really creamy soup, use nonfat or lowfat plain yogurt. Depending on the brand you buy it contains 110 calories and no added fat. Watch the nutrition label on nonfat yogurt, as it often has added sugar to replace the fat.
I hope you’ve enjoyed this first edition of Tasty Tip Tuesday. Add this tasty tip to your healthy cooking arsenal and you’ll have a good start on your path to cooking light. Enjoy!
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- ½ cup fennel , chopped
- 10 ounces broccoli slaw
- 2 cups broccoli florets
- 32 ounces low sodium vegetable broth
- 4 cups water
- 2 large bay leaf
- 2 tablespoons tarragon, finely chopped
- ½ small lemon juice
- ½ cup low fat yogurt
- 8 tablespoons Parmesan cheese, shredded
- Preheat a dutch oven or soup pot over medium high heat and add oil. When the oil is hot add the onion and cook for 5 minutes to soften.
- Add garlic, fennel, broccoli slaw, broth, water and bay leaves. Bring to a boil, the reduce heat to medium and simmer for 34 minutes until vegetables are tender. Remove bay leaves.
- In the meantime, steam florets until tender and set aside.
- When vegetables are tender, add tarragon and lemon juice. Puree in batches in a blender, or with an immersion blender (I recommend the immersion blender). Add Greek yogurt and incorporate into the soup. Season with salt and pepper to taste.
- Add broccoli florets and pour into bowls, and top with Parmesan cheese.
Calories: 190 Weight Watchers PointsPlus 5 Total Fat: 9.91g Cholesterol: 8mg Sodium: 770mg Total Carbs: 18.48g Dietary Fiber: 3.76g Sugars: 7.93g Protein: 8.87g
Need a few more tips to lighten up your recipes? Check out my Top 10 Tips to Lighten Up Your Recipes page.
The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.