Hy-Vee Dietitian: Simple Suppers

Trying to get back into the swing of things after our hectic holiday season? Want to get back into a healthy routine? Think simple supper solutions to help get you back on track!

1. Plan ahead. Take time once a week to plan your weekly supper ideas. This will save you time, money, stress and add nutrition!
2. Include all 5 food groups when planning your meals. Think "My Plate." Include fruits, vegetables, a serving of grains/starches, some protein and a serving of dairy.
3. Turn off the television. People typically eat more and enjoy their food less if they eat in front of the television. Try sitting at the table with your family while eating.

Italian Tortellini Soup

All you need:
• 1 teaspoon olive oil
• 1 medium onion, diced
• 3 carrots, peeled, halved lengthwise and sliced
• 3 stalks celery, diced
• 1 teaspoon Italian seasoning
• 2 cups reduced-sodium chicken broth
• 2 cups water
• 3 cups frozen cheese tortellini
• 3 cups baby spinach
• Salt and pepper, to taste
• Grated Parmesan cheese, optional

All you do:
1. Heat oil in large pot over medium heat. Add onion, carrot, celery and Italian seasoning; sauté, stirring occasionally, 5 to 7 minutes or until vegetables soften.
2. Stir in broth and water. Cover and bring to a boil over medium-high heat.
3. Stir in tortellini, reduce heat and simmer 3 minutes. Add spinach and cook, stirring until wilted, about 2 minutes.
4. Season with salt and pepper. If desired, sprinkle with cheese.

Serves: 5 (1 ½ cups each)
Nutrition Information: 200 calories, 4 g fat, 1.5 g saturated fat, 20 mg cholesterol, 450 mg sodium, 31 g carbohydrates, 4 g fiber, 5 g sugar, 8 g protein.

-Serve with a glass of milk and orange segments.


Satisfy-Your-Craving Chicken Salad with Baby Greens

All you need:
• ¾ cup fat-free mayonnaise
• One 6-ounce container AE Orange Cream-flavored yogurt
• 2 cups cooked chicken; diced or shredded
• 1 navel orange; sectioned cut into bite-sized pieces
• ½ cup celery; diced
• ¼ cup red onion; diced
• 1 (2-ounce package) Hy-Vee slivered almonds; toasted, if desired
• Baby spinach leaves or Romaine lettuce leaves
• 1 package Flat Out Multi-Grain with Flax Wraps
All you do:
1. Stir together mayonnaise and yogurt in a bowl.
2. Add chicken, orange sections, celery, onion, and almonds. Stir gently until well combined.
3. Serve on Flat-Out Fold-It Flatbread or Flat-Out Wrap with baby spinach or Romaine lettuce leaves.

Serves 5.
Nutrition Facts per serving: 235 calories, 8gm fat, 1.5 gm saturated fat, 40mg cholesterol, 600mg sodium, 21gm protein, 20gm carbohydrate, 5gm fiber

-Serve with a glass of milk and some strawberries.


Turkey Pot Pies

All you need:
• 1 (10 ¾-oz.) can cream of chicken soup
• 1/3 cup milk
• 1 tsp. Worcestershire sauce
• 1 (10-oz.) pkg. frozen mixed vegetables, thawed
• 1 ½ cup cubed cooked turkey (about 8 oz.) *
• ½ (12-oz.) tube refrigerated flaky biscuits
• 2 tbsp. grated Parmesan cheese

*Can substitute 1 (10-oz.) can of chicken for the cooked turkey.

All you do:
1. Preheat oven to 400 degrees F.
2. large saucepan combine soup, milk and Worcestershire sauce. Stir in vegetables and turkey. Cook over medium heat, stirring occasionally, until bubbly.
3. Spoon turkey mixture into an 8 x 8 greased casserole dish. Separate each biscuit into 4 layers. Place the rounds on top of turkey mixture. Sprinkle with Parmesan cheese.
4. Bake 12 to 15 minutes or until browned.

Serves: 4.
Nutrition Facts per serving: 271 calories, 4gm fat, 60mg cholesterol, 448mg sodium, 25gm protein, 37gm carbohydrate, 5gm fiber
Source: Adapted from TRY-FOODS INTERNATIONAL

-Serve with a glass of milk and apple slices.
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