Low-calorie egg drop soup is a healthier version of the traditional Chinese soup, made by cracking eggs into a simmering chicken or vegetable broth, creating thin, egg-drop-like strands. The traditional recipe can be high in calories due to the use of heavy broths and added ingredients. However, by making a few simple adjustments, you can create a delicious and low-calorie version of this comforting soup.
Understanding the Basics of Egg Drop Soup
Egg drop soup is typically made with a combination of chicken broth, eggs, and gently stirred-in ingredients, such as green onions and sometimes tofu or small pieces of chicken. The key to a low-calorie version is to use a low-sodium, low-fat broth and to be mindful of the amount of added ingredients. Using vegetable broth can significantly reduce the calorie count compared to traditional chicken broth. Additionally, egg whites can be used instead of whole eggs to further reduce calories and fat.
Ingredients for Low-Calorie Egg Drop Soup
To make a low-calorie egg drop soup, you will need the following ingredients: - 4 cups of low-sodium vegetable broth - 2 egg whites - 1 small onion, finely chopped - 2 cloves of garlic, minced - 1 teaspoon of grated ginger - 1⁄4 teaspoon of white pepper - 2 green onions, finely chopped (for garnish) - Salt, to taste (optional) - Low-fat soy sauce or tamari (optional, for added flavor)
The use of low-sodium broth is crucial as it allows you to control the amount of salt in the soup. Moreover, ginger and garlic add flavor without adding calories, making them excellent choices for low-calorie cooking.
| Ingredient | Calorie Count (Approximate) |
|---|---|
| 4 cups low-sodium vegetable broth | 160 calories |
| 2 egg whites | 140 calories |
| 1 small onion | 45 calories |
| 2 cloves of garlic | 10 calories |
| 1 teaspoon grated ginger | 5 calories |
| 1/4 teaspoon white pepper | Negligible calories |
| 2 green onions for garnish | 10 calories |
| Salt (to taste) | Negligible calories |
| Total | 370 calories (for the entire recipe) |
Instructions for Preparation
To prepare the low-calorie egg drop soup, follow these steps: 1. In a large pot, bring the low-sodium vegetable broth to a boil. 2. Reduce the heat to a simmer and add the chopped onion, minced garlic, and grated ginger. Cook until the onion is translucent. 3. In a small bowl, whisk the egg whites until they are lightly beaten. 4. Stir the broth in one direction with a spoon to create a whirlpool effect. 5. Slowly pour the beaten egg whites into the broth, stirring constantly in the same direction. This will create thin, egg-drop-like strands. 6. Continue to cook for another minute, until the eggs are cooked through and the soup has reached the desired consistency. 7. Season with white pepper and salt to taste, if desired. For added flavor, a small amount of low-fat soy sauce or tamari can be used. 8. Serve the soup hot, garnished with chopped green onions.
Nutritional Benefits and Considerations
This low-calorie egg drop soup recipe is not only delicious but also packed with nutrients. The vegetable broth provides essential vitamins and minerals, while the egg whites are an excellent source of protein. Ginger has anti-inflammatory properties, and garlic is known for its immune-boosting effects.
When considering the nutritional benefits, it's also important to look at the calorie count. This recipe yields approximately 370 calories for the entire pot, making it an excellent option for those looking for a low-calorie, yet satisfying meal. The low-sodium content also makes it suitable for individuals on a low-salt diet.
Can I use whole eggs instead of egg whites for added protein?
+Yes, you can use whole eggs, but keep in mind that this will increase the calorie and fat content of the soup. Whole eggs contain about 70 calories each, with 5 grams of fat, compared to egg whites which contain about 17 calories each with no fat.
How can I make the soup more filling without adding a lot of calories?
+You can add low-calorie, high-fiber ingredients such as spinach, mushrooms, or small amounts of lean proteins like chicken breast or tofu. These additions will not only make the soup more filling but also increase its nutritional value.
In conclusion, making low-calorie egg drop soup is a straightforward process that involves using low-sodium broth, egg whites, and carefully selected ingredients to create a delicious and nutritious meal. By understanding the basics of egg drop soup, being mindful of ingredient choices, and considering nutritional benefits, you can enjoy a healthier version of this classic dish.
