IBI Turbo Atkins Diet Soup - Low Carb & Paleo
This delicious low carb soup recipe is loaded with healthy veggies and chicken. It was featured in Woman's World Magazine in November 2015!
This delicious low carb soup recipe is loaded with healthy veggies and chicken. It was featured in Woman's World Magazine in November 2015!
- 3 cups water
- salt and pepper to taste
- 1 tbsp olive oil
- 8 cups chicken stock
- 2 tbsp red wine vinegar
- 1 tbsp fresh garlic minced
- 4 slices bacon chopped
- â¼ cup onion chopped
- â¼ cup sundried tomatoes chopped
- 1 cup sliced white mushrooms
- 2 cups celery root peeled and chopped into â½ inch cubes
- 4 cups cooked chicken breast chopped
- 2 cups yellow squash sliced and quartered
- 1 cup green beans cut into 1 inch pieces
- 4 cups swiss chard chopped
- â¼ cup fresh basil chopped
- Carbohydrate 124.45759058877 g
- Cholesterol 444.599494985335 mg
- Fat 80.9056105840285 g
- Fiber 9.262800020561 g
- Protein 196.991413501819 g
- Saturated Fat 23.7052318209301 g
- Serving Size 1 1 cup serving (4024g)
- Sodium 5044.16232265913 mg
- Sugar 115.194790568209 g
- Trans Fat 8.10991209657272 g
- Calories 2055 calories
Step-by-step
- In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes.
- Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes.
- Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes.
- Add the squash, green beans, and swiss chard and simmer for 10 minutes.
- Add the red wine vinegar and season with salt and pepper to taste.
- Stir in the fresh basil just before serving.
Adding the yellow squash, green beans, and swiss chard during the final ten minutes of simmering prevents them from turning into an unpalatable puree while still allowing their raw cellular structures to soften adequately. Every vegetable in a multi-component pot has a specific density that dictates its cooking threshold, which is why dumping everything in at once routinely ruins delicate greens. Celery root requires a longer initial simmer alongside the chicken stock and water because its tightly packed starch-and-fiber matrix needs sustained moisture and heat to break down into a tender bite instead of remaining woody and fibrous. Sun-dried tomatoes contribute concentrated glutamates and a chewy resistance that contrasts sharply against the yielding texture of cooked chicken breast, provided they are rehydrated properly in the simmering broth. Controlling the initial rendering of chopped bacon in olive oil over medium heat for two minutes builds the essential fond on the bottom of the soup pot without burning the minced garlic added in the subsequent step.
The Mechanics of Density and Timing
Ignoring the staggered addition of ingredients guarantees structural failure in the bowl. Green beans and summer squash lose their cellular integrity quickly when exposed to prolonged boiling temperatures, shedding their structural pectin and turning the surrounding broth cloudy and limp. Staggering the cook times by introducing dense roots first and delicate greens last ensures that every single component retains its distinct mouthfeel when ladled into bowls.Acid and Herb Integration
Stirring in red wine vinegar and fresh basil at the very end preserves volatile aromatic compounds that otherwise vanish during a prolonged boil. Acidity added at the finish brightens the heavy chicken stock without dulling the herbaceous notes of the basil.
