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Hy-Vee Dietitian: Eat More For Less

This time of year, many of us are scaling down our portions in an attempt to slim down. Seeing a plate with less food on it can feel a bit skimpy, and feeling deprived is a quick way to derail weight loss efforts. Research shows that we tend to consume a similar volume of food at our meals, regardless of calorie content. The addition of bulky, low-calorie foods to your meal means your plate will be full, and so will you!

1. Try soup!
• Soups are filling. Studies show that consuming a hot, broth-based soup results in fewer calories consumed during the rest of the meal.
• Soups are a warm and comforting way to consume more veggies.

2. Pump up the veggies in your recipes!
• Vegetables are low in calories and high in fiber. Adding veggies to bulk up recipes will add nutrition, and help keep you full longer.
• By adding vegetables to pasta, rice or casserole dishes, you will be able to enjoy a larger serving without adding calories.

3. Serve meals with low-calorie sides
• Add a salad of crisp greens. Studies show that simply by eating a salad with your meal, you tend to eat fewer calories.
• Try a sliced apple or low-fat yogurt alongside your main dish. Once again, you're adding nutrition with minimal calories.

Winter Kale Soup

All you need:
l¼ cup olive oil
1 bunch green top carrots, chopped
1 sleeve celery, chopped
1 large yellow onion, diced
2 Tbsp. minced garlic
2 medium zucchini, diced
1 bunch kale, chopped
1 sleeve poultry herbs, minced
2 – 3 quarts hot water
1 small can tomato paste
½ jar Better than Bouillon Mushroom Base

All you do:
Heat an 8-qt stock pot or Dutch oven over medium high heat. Add olive oil and sauté carrots, celery, onion, and garlic until onion becomes translucent (about 10 min). Add zucchini and sauté 5-7 min. Add kale and herbs. Sauté until kale is wilted (3-4 min). Add hot water, sufficient to cover vegetables. Stir in tomato paste and mushroom base. Cover and bring to a simmer. Uncover and simmer 10 – 15 minutes.
Source: Mount Vernon Road Hy-Vee Executive Chef, Cara Ullrich

Shrimp Fried Rice

All you need:
2 ½ cups cooked and cooled instant brown rice
2 Tbsp. hoisin sauce
4 tsp. reduced-sodium soy sauce
2 tsp. toasted sesame oil
4 tsp. canola oil, divided
2 large eggs, lightly beaten
8 oz. peeled and deveined raw small shrimp
2 Tbsp. minced fresh ginger
1 bag sugar snap peas
1 medium red bell pepper, cut into ½ inch pieces
2 medium carrot, thinly sliced
4 green onions, chopped

All you do:
1. Combine the hoisin sauce, soy sauce and sesame oil in a small bowl; set aside.
2. Heat 1 tsp. canola oil in a large skillet over medium-high heat. Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds. Transfer the egg into a bowl.
3. Add another teaspoon canola oil to the skillet and return to medium-high heat. Add shrimp and cook, stirring occasionally, until pink, 1 ½-2 minutes. Transfer the shrimp to the bowl.
4. Heat the remaining 2 tsp. oil in the skillet over medium-high heat. Add ginger and cook about 30 seconds. Stir in snap peas, bell pepper, carrots and scallions. Cook 3-4 minutes. Stir in the rice and reserved egg and shrimp; cook until heated through, about 1 minute. Remove from heat and gently stir in the sauce mixture.