I've always made chicken soup with pasta, orzo, or rice. I have a cold and was craving chicken soup, but without the extra carbs. I made it without a starch and it was delicious!

1 tbsp olive oil

1 large onion, chopped

3 large carrots, or 5 medium ones, sliced thinnly

2 large celery ribs, or 3 small ones, sliced thinnly

3 cloves garlic

2 tsp dried thyme

1 tsp dried crushed rosemary

1 cup white wine

Meat from 1 cooked whole rotisserie chicken, shredded, no skin or fatty bits (about 6-7 cups). Easiest to pick clean when still warm from the store.

2 32oz boxes of chicken stock

salt and pepper to taste

Juice of 1 lemon

Saute onion, carrots, and celery olive oil. When onions are translucent add garlic, thyme, and rosemary and saute a minute. Add white wine and cook for 5 minutes. Add shredded chicken and chicken stock and bring to a boil. Add salt and pepper to taste. Remove from heat and add juice of one lemon. Let soup pot sit off heat for 10-15 minutes before serving (tip I learned to keep you from burning your mouth).

I don't even miss the pasta or rice!

you will need:

crock pot

small container of plain yogurt with LIVE ACTIVE CULTURES( important)

1 gallon of milk (Any type of milk but not NO FAT MILK) 2% 1% whole etc....

powdered milk (optional)

whisk

colander

coffee filters

thermometer ( i use a meat thermometer)

blanket

containers 6 or 8 oz. small or larger size.( i use pasta sauce jars)

this yields 2 1/2 quarts of yogurt!

Store bought Greek yogurt is so expensive. i found out how to make Greek yogurt at home in my crock pot! I use a gallon of milk (any type but skimmed). I pour the whole gallon in the crock pot and turn the pot on to high. after 2 1/2 hours I use my meat thermometer to test the milk temp. 180 degrees is what you want. Turn off crock pot and unplug it. Let milk temp reduce to 110 degrees ( check milk temp. at two hours). Now add in 1/2 cup of your plain yogurt with live active cultures and 1 cup of powdered milk( optional). mix with whisk. replace crock pot lid. Wrap crock pot with a blanket and leave for at the least 8 to 12 hour( i leave mine overnight). The next step is to get your colander and line it with coffee filters. spoon yogurt into colander and place colander in a bowl(make sure colander sits up high in bowl so the yogurt whey can drain. after 3 hours remove from frig and spoon into small 6-8 oz. containers. store in frig and eat at your leisure. flavor with what ever you like. I add 3 equal packets to mine. make smoothies, substitute for mayo or sour cream. Whey can also be used to substitute for butter milk!

I got this recipe off of You Tube. It's delicious and preservative free!

Thanks for sharing this.

This is NOT low calorie, but I try to make breakfast my highest calorie meal so it's been working well for me!

The night before-

1 Scoop Grass Feed Organic Whey protein powder

2 TBSP dehydrated peanut butter powder

2 TBSP Chia Seeds

4 oz (or half a can/carton) RTD protein shake

Mix the powders and seeds with a fork, then add in just a little of the RTD protein liquid and mix/kneed with the fork to form a paste (this helps get all the powders wet) then continue to add the rest of the liquid into the mixture as you keep stirring/combining the mixture. Place this in the refrigerator (you don't need to cover it) and the next morning you'll have a lovely pudding.

The calorie/macro count will vary depending on the RTD protein you use. I like to use chocolate flavors with the peanut butter but I've used it with banana and strawberry and it's fine. The macros below are based on using half a can of Pure Protein Frosty Chocolate Shake

Total Calories: 342, Protein: 48, Carbs: 22, Sugar: 2, Fat: 10

If you have heard about or tried Real Good Pizza, here is a version you can make at home. I modified a recipe I found on KetoConnect to remove some of the fat so it is low carb and low fat:

10 ounces of left over rotisserie or roasted chicken (fat and skin removed)

1 ounce of Parmesan cheese

1 whole egg or 1/4 cup of eggbeaters

Preheat oven to 500 degrees.

Put the chicken and parm in a food processor and pulse until finely pureed.

Add the egg (eggbeaters) and stir well.

Place the mixture on a baking sheet (spray with non-stick cooking spray) and form into a round or square flat disc (1/4 inch thickness seems to work well).

Bake in oven for about 12 minutes.

Remove from oven and add your toppings: I used onions, mushrooms, 4 Tbsp of homemade pizza sauce, and 2 ounces of low fat mozzarella.

Bake again for 10-12 minutes (depending on the amount and type of toppings you have). Enjoy.

I cut mine in 4 pieces and had one piece as a meal.

Nutritional Info (per MyFitness Pal)

Nutrition Facts

Servings 4.0

calories 160

Total Fat 7 g
Saturated Fat 4 g
Cholesterol 45 mg
Sodium 522 mg
Potassium 39 mg 1 %
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 2 g
Protein 22 g