Step-by-step recipe with a photo of making a carbohydrate-free soup with duck broth with green beans at home. Features and subtleties of the first course. Video recipe.
Soups are an integral part of our diet. This is especially an important first course for those on a diet. During the period of dieting, doctors recommend reducing the number of high-calorie meals, but soup cannot be excluded from the menu. Today I have just a variant of a soup for a diet menu. Firstly, we replace fatty meat with duck breasts, exclude potatoes from the recipe, and add only carbohydrate-free vegetables (I have these are green beans). Such a light and tasty soup will be liked by many for its taste and ease of preparation.
Despite the fact that the recipe uses only 2 ingredients (duck and beans), in the end the soup is obtained with a pleasant and very unusual taste. Supporters of a healthy diet will definitely like the recipe. It is easy for digestion, so if you need to cook soup for people with a sick stomach, then take note of this recipe. In addition, bean pod soup is an excellent opportunity to saturate the body with iron, magnesium, phosphorus, zinc, chromium. Young beans contain many proteins, which contain many essential amino acids. In addition, asparagus contains a lot of folic acid, vitamin C, groups B and A. The latter is absorbed together with fats.
- Caloric content per 100 g - 152 kcal.
- Servings - 5
- Cooking time - 1 hour 30 minutes
Ingredients:
- Duck breast and back - 1 pc.
- Vegetable seasoning - 1 tsp
- Salt - 1 tsp or to taste
- Spices and spices to taste
- Green beans - 400 g
- Ground black pepper - 0.5 tsp or to taste
Step by step preparation of duck broth soup with green beans:
1. Divide the duck breast and backs to obtain small portions of equal size. For cutting, I recommend not using an ax, otherwise you will get sharp cuts in the bone edges. Then you have to take the time to disassemble the bones. It is better to cut the bird with kitchen scissors, they will cut bones perfectly, without any additional effort. Then, with a sharp knife, cut off all fat deposits, incl. and subcutaneous. Although fat is removed at will, if the goal is to make a rich broth, you can keep the fat. The cut fat can be saved for future use and frozen for future use. But when cutting the carcass into portioned pieces, it is recommended to leave the skin. But this is also optional.
You can cook the chopped duck right away or leave it for later. If you leave it, then wash the cut pieces with running water, dry with a paper towel and put in the refrigerator. In our case, we will cook it right away, so put the washed pieces of poultry into the cooking pot. I have a saucepan of 2.5 liters, if you cook more soup, then increase the amount of ingredients.
2. Fill the duck with drinking cold water and place the pot on the stove. Turn on high heat and wait for the water to boil. After boiling, a dark foam will appear on the surface, which can be removed with a slotted spoon.
3. Cover the pot with a lid, simmer and simmer the broth for 1-1.5 hours.
If desired, you can add various spices, roots and spices to the pan to make the broth more aromatic. For example, onions, carrots, garlic, dill, black peppercorns, bay leaves, curry, red peppers. The added spices will add flavor and flavor to the soup. If you put an unpeeled, whole onion in a saucepan, then thanks to its husk, the broth will acquire a beautiful golden hue.
4. While the broth is cooking, prepare the asparagus. I have green pods, but both yellow and purple will do. Wash it with cold water, cut off the ends on both sides and cut the pod into 2-3 pieces 2-3 cm long. 10 minutes before the broth is ready, add the green beans, salt and pepper and put in the vegetable seasoning. After boiling again, continue to cook the soup for a maximum of 7 minutes and turn off the heat. If any vegetables and roots have been added to the broth, remove them before adding the beans. The asparagus should be soft but still slightly crispy.
I do not use frying in the recipe, because the goal is to get a dietary and low-calorie meal. You can also add vegetable frying (onions and carrots), which are previously sautéed in a frying pan in vegetable oil until golden brown.
Green beans can be used not only fresh, but also frozen. You do not need to defrost it beforehand, because it will return to normal very quickly in the hot broth and remain a little crispy. Frozen fruits are convenient to use in winter when fresh green beans are not available.
Adjust the thickness of the soup to your taste. If there is not enough stock, add water to the pot. Although it is better not to add liquid during cooking, so immediately take it as much as you need. But if the need arises, then pour in only hot water or broth. To make the soup tastier, you can pour in 100-150 ml of vegetable juice, for example, tomato or pumpkin juice.
This soup recipe is carbohydrate-free, so there are no potatoes here. If you want to add it to your soup, add it first. Cook for 10 minutes and then add the asparagus beans. The first course with potatoes will be more satisfying. You can also add any pasta for this purpose. Place them with the frozen vegetable mixture.
Pour the hot, carbohydrate-free duck broth soup with green beans into bowls and serve with a spoonful of sour cream and garnish with fresh chopped herbs such as parsley, dill, cilantro, and basil. There will also be an original serving of the soup if you put a poached egg and croutons or crackers on each plate. Or sprinkle with grated Parmesan, it will add sophistication.
