Prep time – 10 min | Cook time – 20 min | Total time – 30 min
4 large or 8 small servings
1/2 Tb coconut oil or butter
1 1/2 cups onion (rough chopped)
1 TB fresh ginger (grated or chopped)
1 tsp cinnamon
1/2 tsp chili powder
6 cups baby carrots
3/4 cup freshly squeezed orange juice
1 cup coconut milk
3 cups low-fat milk
1 tsp salt
1/2 tsp pepper
1 lb 5 oz chicken breast (cubed, 600 g)
1 tsp salt
Olive oil cooking spray
Soup Base: Preheat a large pot on medium-high heat. Add 1 tablespoon of oil and then the onions and saute until lightly browned, stirring frequently. Add the remaining oil, ginger, and cinnamon and chili powder and saute for 1 minute more, stirring constantly. Add the carrots, orange juice, coconut milk and milk. Bring to a boil. Reduce heat immediately to a simmer to avoid boiling over. Simmer until carrots are soft (about 10 minutes). Let mixture cool for a few minutes. Add salt and pepper and puree with a blender or food processor until smooth and then pour back into the pot.
Soup Garnish: Season chicken with salt. Preheat a large non-stick frying pan on medium heat and lightly coat with spray. Saute chicken until lightly browned and completely cooked (cooking in smaller batches and re-spraying the pan as needed). Add the chicken to the soup base, reheat on medium and serve. To maintain the tenderness of the meat, avoid bringing the soup to a boil after the chicken has been added.
VARIATIONS & OPTIONS
For a great salad dressing, use 2 parts carrot soup base, 1 part olive oil and 1 part lime juice. For a tasty sauce, omit the garnish and use the soup base by itself. For added flavor and color, garnish with thinly sliced green onion. If you prefer a chunky soup, serve without pureeing. To make this a lower-carb anytime meal, reduce orange juice by 1/2 cup and replace with water.
NUTRITIONAL INFORMATION PER SERVING (LARGE/SMALL)
Calories – 512.3/256.1 | Fat (g) – 20.3/10.1 | Carbohydrates (g) – 38.3/19.1 | Protein (g) – 44.3/22.1