My Chicken and Corn Soup - tastes great and is only 73 calories per cup serve

This soup is a great one to take the time to make! it's cheap, and tastes great. the best part is that once you've made it, you can freeze 1 or 2 cup portions, and then they're ready for you in a hurry on another day!

You'll need a 6 ltr slow cooker for this one, and room in your freezer to store the rest of the soup.

First, you need 2 kg chicken wings

cut off the tips (I give these to our dogs and cat raw, they're good for their teeth)

place the rest of the chicken wings into a 6 ltr slow cooker

cover with water, bring the water level just under the rim and cover

add seasoning to your taste, I use Season All and some fresh cracked pepper

(I do this just before I go to bed, and cook overnight on low)

In the morning, the house smells like yummy chicken soup!

the liquid has evaporated by about 1 1/2 cm,

and the chicken is tender, and will easily fall off the bone

Try not to disturb the mucky stuff around the edges and the bottom of the slow cooker.

With a large slotted spoon, carefully remove the chicken wings.

Strain the liquid stock into a large pot and refrigerate 

Remove all the bones, visible fat and skin

(I throw away the bones, and the skin is another treat for our pets)

As you can see, I got a huge pot of stock, nearly 600g of chicken meat

and a container of skin and bits to make the dogs happy!

I think that's great value (I paid $4 for 2kg of chicken wings)

refrigerate the stock and a layer of fat will firm up on the surface.

carefully remove the fat and discard.

Now you're ready to finish the soup!

3 cups celery, diced

1 large onion, diced

2 fresh cobs of corn, removed from cob

1 cup cabbage, shredded

seasoning to taste (not too much salt, that's bad for your heart)

(if you like a little chilli, thats good for raising metabolism)

Heat up the stock and add the onion, celery and simmer gently for 10 minutes

Add the corn and cabbage,

then add 250g of the chicken (the rest of the chicken meat can be frozen for another meal)

simmer another 5 minutes

serve with 1/2 sliced snow pea on top

this is a 2 cup serving - 146 calories (soup only)

the dry wholemeal toast is 81 calories for 1 slice

I used the myfitnesspal website and app to work out how many calories were in this dish

its a fantastic site to use with this diet, it helps you choose how to spend your calories and you can easily track your progress, and keep track of what you have eaten! I highly recommend it, and best of all... It's free!