Looking to get back on track with healthy eating? I've got the perfect soup! Do you remember the Cabbage Soup Diet? My Asian-style version is a dieter’s delight! It’s chock full of shredded cabbage, carrots, and broccoli slaw. A delicious, satisfying way to get back on track! You get a huge, very filling bowl of super flavorful soup with very few calories. Each 2-cup serving has just 150 calories and 2 grams of fat. You’ve got to love that! It’s a yummy way to get a ton of veggies into your body while being hearty enough to serve for the main course meal. So tasty, my entire family loves this healthy soup!
Ingredients
- 1 teaspoon olive oil
- 16 ounces raw chicken breasts (boneless, skinless), cut into very small pieces
- 1 cup red bell peppers, diced
- 1 cup onions, chopped
- 1 tablespoon ginger, from a jar, see shopping tips
- 1 tablespoon garlic cloves, minced
- ¼-½ teaspoon red pepper flakes, to taste
- 10 cups Swanson’s reduced-sodium chicken broth or your favorite, see shopping tips
- ⅓ cup + 2 tablespoons rice vinegar or cider vinegar
- ⅓ cup + 2 tablespoons reduced-sodium soy sauce (use Tamari for gluten-free)
- 1 (12 oz) bag shredded cabbage
- 1 (10-12 oz) package broccoli slaw or more shredded cabbage
- 1 (10 oz) package carrots, shredded
Instructions
- Coat a large nonstick pan or pot with cooking spray. Heat 1 teaspoon olive oil in pan. Add chicken, red bell peppers and onions, ginger, garlic and red pepper flakes. Stir fry for 4-5 minutes until chicken is cooked. Stir often.
- Mix in chicken broth, rice vinegar, soy sauce, cabbage, broccoli slaw, and carrots. Bring back to a boil, cover, and turn down to simmer. Continue to simmer until veggies are soft, about 10-15 minutes.
- The extra servings freeze great. Divide and freeze in pint-size containers.
Notes
Food Facts
The original Cabbage Soup diet requires that you eat large amounts of cabbage soup for seven days. During that time, you can also eat certain fruits and vegetables, beef, chicken, and brown rice, according to a set schedule. Proponents of the cabbage soup diet say it’s a good way to quickly lose a few pounds.
You can easily enjoy my soup to replace the original cabbage soup, if you are looking to quickly lose a few pounds. I love this healthy soup so when I make it, I usually enjoy it for lunch or dinner several times a week and freeze the rest for another time.
Healthy Benefits
Such a healthy way to get veggies into your diet. This soup is low calorie, low fat, low carb, gluten-free and dairy-free. The one thing it’s not…Low in sodium. All the sodium for this soup is coming from the chicken broth and less sodium soy sauce. If you are on a low sodium diet, this soup is probably not a good choice for you.
Shopping Tips
I’ve tried most of the chicken broths available and my favorite is Swanson’s reduced-sodium chicken broth. It comes in a 10, 32, and 48-ounce container. If you are on a strict low-sodium diet, choose a chicken broth that has a lot less sodium than this one. Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.
WW Freestyle SmartPoints 0-Blue
WW SmartPoints 1-Green
Weight Watchers POINTS PLUS 4
The original Cabbage Soup diet requires that you eat large amounts of cabbage soup for seven days. During that time, you can also eat certain fruits and vegetables, beef, chicken, and brown rice, according to a set schedule. Proponents of the cabbage soup diet say it’s a good way to quickly lose a few pounds.
You can easily enjoy my soup to replace the original cabbage soup, if you are looking to quickly lose a few pounds. I love this healthy soup so when I make it, I usually enjoy it for lunch or dinner several times a week and freeze the rest for another time.
Healthy Benefits
Such a healthy way to get veggies into your diet. This soup is low calorie, low fat, low carb, gluten-free and dairy-free. The one thing it’s not…Low in sodium. All the sodium for this soup is coming from the chicken broth and less sodium soy sauce. If you are on a low sodium diet, this soup is probably not a good choice for you.
Shopping Tips
I’ve tried most of the chicken broths available and my favorite is Swanson’s reduced-sodium chicken broth. It comes in a 10, 32, and 48-ounce container. If you are on a strict low-sodium diet, choose a chicken broth that has a lot less sodium than this one. Chopped or crushed ginger, in a jar, can be found in the produce section near garlic, in a jar.
WW Freestyle SmartPoints 0-Blue
WW SmartPoints 1-Green
Weight Watchers POINTS PLUS 4
| SKINNY FACTS: for 1 main course serving (2 cups each) 150 calories, 2g fat, 1g sat. fat, 28mg chol, 20g prot, 15g carbs, 4g fiber, 1,309mg sodium, 5g sugar |
| FACTS: for Freestyle SmartPoints (2 cups) 24 calories, 0g sat. fat, 1g sugar, 4g protein |
Skinny Facts
Serving: 2cupsCalories: 150kcalCarbohydrates: 15gProtein: 20gFat: 2gSaturated Fat: 1gCholesterol: 28mgSodium: 1309mgFiber: 4gSugar: 5gGreen Smart Points: 1Plus Points: 4
I’m thrilled for this yummy recipe. I sort of got burned out on the old cabbage soup recipe. This sounds like a welcome change. I’m ALWAYS wanting to drop some lbs. Thanks so much for sharing.
This is such a yummy version and waistline friendly Marsha.
Enjoy!
My best,
Nancy
I finally got around to making this today and know I’m going to love every slurp! Very favorable and a welcome change! Thanks again for sharing!
Oh good Marsha. It’s a wonderful soup to help get back on track of healthy eating!
Wishing you all the very best in 2020!
I made this and it turned out great!!
I’m so glad you enjoy this soup, Vee. I always keep some on hand in my freezer.
Thanks for letting me know!
My best,
Nancy
Hi Nancy. Do you use seasoned rice vinegar or regular rice vinegar?
Thank you
Marilyn, I used regular rice vinegar. I prefer it. Seasoned rice vinegar is flavored with small amounts of sugar and salt.
All the best,
Nancy
How do the veggies hold up after being frozen? This sounds really good!
They hold up perfectly, Peggy.
Enjoy!
All the best,
Nancy
Tastes great. Kind of hot and sour, wonderful flavor. The veges stay a little crunchy if you cook for the 15 minutes. I’ll be making this a lot.
I’m thrilled you loved this healthy soup! Thanks, Michelle. It freezes great and I always have some on hand in my freezer!
My best wishes,
Nancy
I have had this on my “want to try” list for awhile and finally did. Sorry I waited. I shredded my own cabbage and instead of the broccoli slaw, used extra cabbage as suggested. I used 1/3 cup cider and 2 tbsp rice vinegar and extra red pepper flakes (I like spicy). I waited to rate this until I defrosted some. The cabbage was a little softer after freeze/defrost (I slightly preferred it prior to freezing) but definitely a keeper.
You are so nice to share your thoughts on this soup. Thanks, Debbie! And you’ve proven how flexible it is. You can easily add some spice or keep it mild. If you like the cabbage a bit crunchy, cook it a little less time before freezing the soup. Then when it’s defrosted it will not be too soft for you.
All the best,
Nancy
what is the food that has Saturated Fat of 1 gm
1300 mg of sodium is high.. what can i substitute?
You could bring the sodium way down by using a much lower sodium chicken broth. Most markets sell one including Trader Joe’s. They even make a no-sodium broth. That said it will taste quite different without the sodium. I hope this helps, Melanie!
My very best,
Nancy
Melanie, this recipe has 1g sat. fat. It comes from the chicken.
My best,
Nancy