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Courgette & Dill Soup

If you’re feeling a bit under the weather, then this is the soup for you. This is one of our favourite Ketosis recipes and it is really easy to make. Courgettes are low in calories but the high water content ensures you feel fuller for longer - perfect if you're on the VLCD or LCD diet. Courgettes contain an effective amount of both immune boosting vitamin C and potassium, beneficial in the control of high blood pressure. The fibre in the courgettes skin can aid in the prevention of constipation, a possible side effect of ketosis.
Garlic contains a powerful antioxidant whilst displaying a beneficial effect on blood pressure in people with hypertension. As a result it has the added benefit of making a healthier heart.
As it's so low in calories you may fancy a sprinkle of cheese on the top. Strong flavours like mature cheddar or parmesan work great, 10g will add approximately 40kcal to the meal and extra protein.

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Ingredients


Frylight or similar 1 calorie spray oil
1 small onion, chopped
1 fat garlic clove, minced
1 lb (455g) courgettes, chopped
1-11/2 pints (570-850mls) vegetable stock
2 tbsp. chopped dill
Salt & black pepper to eason

Summary...

Calories: 40

No of servings: 4

Preparation time: 10 minutes

Cooking time: 35 minutes


This recipe is suitable for the following diets: Simple Solution (LCD), Total Solution (VLCD), Working Solution (LCD). 

Overview

1. In a deep pan , fry the onion and garlic in 1 calorie spray until soft
2. Add the courgettes and a splash of water and cook on a low heat for 10-15 minutes with a lid on. Stir every 5 minutes, adding a little extra water if needed to stop the vegetable sticking
3. Add the stock to the pan, put the lid back on and simmer for a further 15 minutes
4. Blend the contents of a pan in a blender or with a stick blender until smooth
5. Return to the pan and bring to the boil, loosening with a little stock or water if its thicker than you would like
6. Stir through the chopped dill and season to taste

Nutritional Info

Nutritional breakdown per serving

Energy kcal 40
Protein g2.5
Total Carbohydrate g4.5
Sugars g0.2
Total fat g0.6
Saturated fat g0.1
Fibre g1.4