In the cold season it is recommended that the recipes that are consumed be very hot, either for its energy intake or for its taste. This helps the body in the face of low temperatures. But if you're worried about getting out of shape, prepare these delicious and low-calorie recipes!

Feed yourself and increase your defenses

When the temperature drops, our body "asks" for caloric foods. That is why it is important to use the recipes that not only provide energy but also provide us with nutrients that help us prevent the flu and the cold. Here are ten of them to try:

1. Corn soup

146 calories (serving)


  • 4 cups beef broth
  • 2 cups cooked yellow corn, shelled
  • 1/2 cup skim milk
  • 1/4 cup refined wheat flour
  • 1/2 cup celery (raw) chopped


Blend the beans with a little water where the corn was cooked.

Put in a pot and cook together with the beef broth for 8 minutes.

Then, add the milk with the dissolved flour, the celery and let cook for 5 more minutes.

Mix and serve hot.

2. Pumpkin soup

200 calories (serving)


  • 3 cups chicken broth without fat
  • 4 slices of raw pumpkin
  • 1/2 tablespoon chopped parsley
  • 1/2 cup raw onions (chopped)
  • 60 grams low fat cheese
  • 1/2 clove of garlic
  • 1/4 teaspoon thyme
  • 3/4 teaspoon sea salt
  • 2 teaspoon black pepper


Heat the consommé in a pot, adding salt, squash, onion, thyme, garlic, and pepper.

When boiling, reduce heat, and cook for 30 minutes without covering.

Pass this mixture to a processor and puree.

Return the mixture to the pot and boil again.

Reduce the heat and cook for another 30 minutes without covering.

Add the cheese and mix.

Serve the hot soup, garnishing with fresh parsley.

3. Colorful soup

195 calories (serving)


  • 4 cups Chicken broth without fat
  • 1 cup Raw onion (s) in four
  • 1 Clove (s) of garlic
  • 1 cup Celery (raw) leaves
  • 1 raw Chayote in squares
  • 4 diced raw carrots
  • 1 raw potato (s) peeled in squares
  • 1 tablespoon Peppermint
  • 1/3 teaspoon Salt


In a pot, boil the broth and add the onion, celery leaves, garlic, and cook for 15 minutes.

Strain the broth.

Return the broth to the fire, and add the vegetables.

Cook for 10 minutes over medium heat or until the vegetables are well cooked.

Finally, add the mint and cook for 5 more minutes.

Serve hot.

4. Potato soup

238 calories (serving)


  • 1 medium raw onion, peeled and cut into squares
  • 1/2 medium sweet green pepper, chopped
  • 1 cup celery (raw) medium, diced
  • 1 cup Raw leeks (pore) chopped
  • 8 raw potatoes medium, peeled and diced
  • 2 medium-sized raw carrots, in squares
  • 1/3 teaspoon salt
  • 6 cups water
  • 1 teaspoon chicken powder or 1 tbsp
  • 1 tablespoon margarine light
  • 1 tablespoon cilantro


Put the onion, chili pepper, celery, leeks, potatoes and carrots in a pot, with water and salt. When the potatoes and carrots are already cooked (soft consistency), everything is pulsed in the a blender until crushed, and the broth is added.

Melt the butter in a saucepan, and add the contents of the blender. Place the cilantro inside the pot, and remove it when it boils. Let boil for 7 minutes and put out the fire.

5. Multi-colored chicken

255 calories


  • 2 cups chicken broth without fat
  • 454 grams Chicken breast 4 pieces of 4 oz each
  • 1 Chile red pepper in strips
  • 1 chile yellow pepper in strips
  • 1 Chile green pepper in strips
  • 1 Clove of chopped garlic
  • 1 Raw red onion in strips
  • 4 teaspoon Vegetable oil
  • 1 pinch Salt
  • 1 pinch Black pepper


Boil the chicken broth. Add the whole breasts and let them cook.

Then in a pan add olive oil and sauté the peppers, garlic and onion. Season with salt and cumin.

Finally add the chicken breasts cut in strips to the pan and combine the ingredients.

To serve.

6. Drowned chicken

220 calories


  • 500 grams Chicken breast without skin
  • 1/3 teaspoon Salt
  • 1 pinch Black pepper
  • 1/2 teaspoon Oregano powder
  • 1/2 teaspoon Basil powder
  • Non-stick spray
  • 2 tablespoons Olive oil
  • 1 Clove (s) of garlic
  • 1 leaf Laurel Leaf (s)
  • 1 Raw onion (s) in large slices
  • 1/4 cup Jerez
  • 1/2 cup Green olives


Wash the chicken and dry with paper towels. Season with salt, pepper, basil and oregano.

In a nonstick skillet, place oil substitute in a spray and brown the chicken pieces.

Remove from the pan and sauté the garlic and onion until they are soft. You can add more oil spray if necessary.

Add the laurel, sherry, and olives; sauté also.

Place in a pyrex to bake the olive oil, the pieces of chicken without pieces remaining on others with all the other ingredients, cover it with aluminum foil.

Bake at 350 °F (180 °C) for 45 minutes.

Before serving, remove the bay leaf.

7. Chocolate chicken

374 calories (serving)


  • 2 tablespoons vegetable oil
  • 1 cup chicken broth without fat
  • 500 grams chicken breast in strips
  • 1 cup chopped raw onion (s)
  • 113 grams sweet chocolate
  • 1 teaspoon black pepper
  • 1/3 teaspoon salt
  • 2 Tomatoes/red tomatoes liquefied


Sauté the onion with the oil in a pot.

Add the chicken breasts, the chicken broth and the liquefied tomatoes.

Season with salt and pepper.

When the chicken has cooked, add the chocolate and stir to make it integrate with the sauce.


8. Peanut chicken

302 calories


  • 90 grams Chicken meat
  • 50 grams Peanuts
  • 1/4 teaspoon Cinnamon powder
  • 1/4 teaspoon Cloves
  • 1/8 teaspoon Black pepper
  • 1/2 Clove (s) of garlic
  • 1/4 cup Raw onion (s)
  • 1 1/4 Tomatoes/red tomatoes
  • 1/4 Corn tortilla (s)
  • 7 1/2 grams Bread
  • 1/2 Chile Ancho
  • 1/4 tablespoon Raisins without seeds
  • 5 grams Semi-sweet chocolate


Brown the cinnamon, cloves, pepper, garlic, chili, tortilla, bread and peanuts. Then grind and mix with the other ingredients, season with salt and a little chocolate and some raisins also ground.

Incorporate the already cooked chicken.

Serve hot.

9. Apple dessert

209 calories


  • 1 1/3 tablespoons dried oats
  • 1/3 tablespoons Margarine
  • 1 apples
  • 1/8 cup Apple juice
  • 1/8 teaspoon Cinnamon powder
  • 1/8 teaspoon Cloves
  • 7/8 tablespoons Granola


Put the oats in the bottom of a container, previously spread with the margarine.

Add the sliced apples, apple juice, cinnamon and cloves.

Cover the mold with aluminum foil and bake at 350 ° F (180 ° C) for one hour.

Remove from the oven, remove the aluminum foil and cover with the granola.

Bake for 15 more minutes.

10. Lemon dessert

177 calories


  • 1/8 cup lemon juice
  • 1 egg
  • 1 teaspoon granulated sugar
  • 2 1/2 teaspoon low fat whipped cream
  • 2 teaspoon brown sugar
  • 1/4 Grated lemon peel


Beat three eggs until they triple in volume, add sugar, lemon juice and zest. Thicken lightly with a water bath; let cool.

Mix the cream and sugar gently add to the lemon.

Wet a mold with water and cool it in the freezer. Then, fill it with the lemon mixture. Freeze for 24 hours.

Serve it in glasses with lemon slices.