- Cyndi Benson
- Recipes
PHASE 2 (or any day) SOUPS
French Onion Soup | Mexican Chicken Soup | Hot and Sour Chicken Soup | Beanless Chili | Cinnamon Curry Chicken Soup | Cream of Chicken Soup | Lemon Egg Drop Soup | Lemon Chicken Soup | Albondigas (Mexican Meatball) Soup
French Onion Soup
Ingredients
- Whole onion, thinly sliced
- low-sodium organic broth
- roasted garlic
- 100g/ 3.5 oz extra-lean beef, thinly sliced
- 1/2 grissini
- salt and pepper
Directions
- Put onions into an oven-proof saucepan.
- Add enough broth to cover half the onions.
- Cook until onions are tender.
- Salt and pepper to taste.
- Preheat broiler.
- Add thinly sliced beef to the onions.
- Top with mashed roasted garlic and grissini.
- Broil for 5 minutes until grissini/garlic mixture starts to brown.
Mexican Chicken Soup
Ingredients
- 3.5 oz cooked chicken, shredded into bite-sized pieces
- 3-4 cloves minced garlic
- 1 t cumin
- 1/2 t onion powder
- 1/2 t chili powder
- 1/2 t cayenne (use less if you don't want it as spicy)
- Diced tomato in amount you can have
- 2-3 c homemade chicken broth (or store-bought low-sodium/organic)
- 1/4 c fresh chopped cilantro (optional)
Directions
- Preheat pot over medium-high heat.
- Add garlic, and cook for 3-5 minutes.
- Use a bit of your broth to keep garlic from sticking to the pot, if necessary.
- Add tomatoes, chicken broth, and onion powder, cumin, chili powder, cayenne.
- Bring to a boil.
- Reduce heat to a simmer, and add chicken.
- Simmer for 20 minutes.
- Stir in cilantro, and simmer for 5 minutes more...
Hot and Sour Chicken Soup
Ingredients
- 3.5 oz chicken breast diced
- 1 cup low-sodium organic chicken broth
- 1 cup water
- 4 tablespoons apple cider vinegar
- 4 tablespoons Bragg's liquid aminos
- 1T lemon concentrate
- 1 clove garlic crushed and minced
- 2 tablespoons minced onion
- Cayenne pepper to taste
- Pinch of chili powder
- Salt to taste (use as little as possible!) Pepper to taste. Stevia to taste (optional)
Directions
- Boil lemon, water, diced chicken, spices and chicken broth.
- Simmer until cooked.
Variation: You can add your choice of approved vegetable or substitute shrimp for chicken.
Beanless Chili
1 lb of extra-lean ground beef (about 4 servings of meat)
Cut up as small or big of chunks of tomatoes (depending on how chunky you like it) times 4, since this has about 4 servings.
These next seasonings are to taste, so just add them and keep tasting to see if you need more. I find I like LOTS of Cumin, garlic and onion powder and a medium amount of Mrs. Dash Southwest chipotle blend and a little of the Mrs. Dash spicy blend or chili powder! Stir, let simmer for as long as you want and enjoy.
Cinnamon Curry Chicken Soup
Recipe makes 1 serving (1 protein, 1 vegetable). The chicken can go straight from the freezer to the saucepan or crockpot on this one. If frozen, place the breast in whole, and then when the soup is finished, cube or shred the chicken. Very flavorful!
Ingredients
- 100g/3.5 oz chicken - cubed
- 100 g/3.5 oz diced onion
- 2 cups low-sodium organic or homemade chicken broth
- 3 cloves minced garlic
- 1/2 tsp curry powder
- 1/4 tsp cinnamon
- 1/4 tsp pumpkin pie spice
- salt/black pepper to taste
Directions
- In saucepan, combine all ingredients.
- Bring to a boil.
- Reduce heat, cover, and simmer 45 mins.
Cream of Chicken Soup
Servings per recipe: 1 (1 protein, 1 vegetable)
Ingredients
- 100 g/3.5 oz cooked chicken
- 100 g/3.5 oz celery (allowed amount)
- 1-2 cup low-sodium organic or homemade chicken broth
- 3 cloves garlic
- 1 Tbsp dehydrated minced onion
- 1/2 tsp parsley
- 1/2 tsp basil
- ground white pepper (to taste)
- sea salt (optional)
Directions
- Preheat saucepan over MED-HI heat.
- In food processor, combine all ingredients and pulse until reaches desired consistency.
- Pour into saucepan and bring to boil.
- Reduce heat to simmer, cover, and heat 20-30 mins.
TIP: For the cooked chicken in this dish, use the chicken boiled to make the broth.
Start out by adding 1 cup broth to the food processor, and then gradually add more broth until it's the soup consistency you prefer.
Lemon Egg Drop Soup
This recipe makes 2 servings (1 protein, 1 vegetable, 1 lemon)
This tangy Greek inspired soup uses eggs as your protein resulting in a light and soothing soup that's perfect for lunch.
Ingredients
- 4 cups low-sodium organic or homemade chicken broth
- 8 large eggs (only use 2 whole egg and 6 egg whites)
- juice of 2 lemons
- 3 drops stevia lemon flavored drops or regular stevia (optional)
- 200 g/7 oz of baby spinach
- sea salt and pepper to taste
- 2 Tablespoons finely chopped parsley leaves
Directions
- Place broth in a medium saucepan and bring to a simmer over medium heat.
- In a small bowl whisk together the eggs, lemon juice, and Stevia drops. Slowly whisk in 1 cup of hot broth and transfer bowl contents to the saucepan.
- Add spinach, if using, and continue cooking over low heat for 5 to 8 minutes, stirring often.
- Just before serving, season to taste with salt and pepper, and stir in the parsley.
Lemon Chicken Soup
Recipe makes 1 serving (1 protein, 1 vegetable, juice of 1 lemon). This is an easy way to use up that boiled chicken you used to make your broth. You can even make this in the crockpot using uncooked or frozen chicken cut into cubes.
Ingredients
- 100 g/3.5 oz chicken breast (diced or shredded)
- 100 g/3.5 oz chopped spinach
- 2-3 cups low-sodium organic or homemade chicken broth
- juice of 1 lemon
- 1 tsp thyme
- sea salt to taste
- ground white pepper to taste
Directions
- Preheat saucepan over MED heat.
- Combine all ingredients.
- Bring to a boil, then simmer 20 mins.
Serve.
Albondigas (Mexican Meatball) Soup
Meatballs - Ingredients
- 100 g/3.5 oz extra-lean ground beef
- 1 serving Melba toast crumbs
- Dash of onion powder
- Dash of garlic powder
- ? teaspoon oregano
- Pinch of cumin
- 1 clove garlic, finely minced
- 1 teaspoon onion, minced
- Cayenne pepper to taste
- Salt and pepper to taste
Broth - Ingredients
- 1 cup beef broth
- 1 cup filtered water
- 1. cups fresh tomatoes or celery
- 1 tablespoon onion, chopped
- 1 clove of garlic, crushed and minced
- 1 tablespoon fresh cilantro, chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
Directions
- Make meatballs by mixing ground beef, Melba crumbs, finely diced onion, garlic, powdered spices, and chopped cilantro.
- Form into balls and drop into beef broth.
- Add spices, onion and garlic to the broth and bring to a boil.
- Reduce to a simmer and cook for a minimum of 30 minutes.
- Add you choice of celery or tomato to the broth in the last 10 minutes of cooking.
- Garnish with fresh chopped cilantro and oregano.
* Individual results may vary.
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