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A "Soup-er" Way to Slim Down
When winter temperatures plummet, soups make a warm and comforting meal. Even better, soups may help you keep that New Year's resolution to shed a few pounds by spring! Studies show that eating a low-calorie soup before your meal can significantly reduce your calorie intake at that meal. Unlike other liquid foods, soup is surprisingly satisfiying. It's also an excellent way to load up on nutrient-rich foods like vegetables, beans, whole grains and lean meats.
Today, Kimberly Proctor, your Mount Vernon Road Hy-Vee dietitian, will share some healthy, hearty soup recipes. Too busy to make soup from scratch? Kim will also share tips for time-saving ingredients as well as tips for choosing the best canned soups on the shelf.
Chicken Minestrone Soup
Barley makes a fiber-rich stand-in for pasta in this nutritious makeover of a hearty Italian soup!
All you need:
1 tbsp Hy-Vee Select olive oil
1 medium onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 medium sweet potato, peeled and cubed
1 (28 oz) can Hy-Vee crushed tomatoes
1 (15 oz) can Hy-Vee cannellini beans, rinsed and drained
3 cups Hy-Vee 33%-less-sodium chicken broth
1 cup chopped cooked chicken
1/3 cup quick-cooking barley
1 tsp Hy-Vee dried oregano
1 tsp Hy-Vee dried basil
Hy-Vee salt and Hy-Vee ground black pepper, to taste
Fresh basil leaves, optional
All you do:
In a large saucepan, heat oil over medium heat. Add onion, celery and garlic. Cook until onion is tender, about 3 minutes. Add sweet potato and continue to cook for 2 minutes. Add tomatoes, beans, broth, chicken, barley, oregano and basil; cover and simmer for 15 minutes. Season to taste with salt and pepper. Garnish with basil leaves.
Source: Hy-Vee Seasons Health 2014
Nutrition Information per 1 cup serving: calories: 160; carbohydrate: 25g; cholesterol 10 mg; dietary fiber: 6g; fat: 2.5 g; protein: 11g; saturated fat: 0g; sodium 460mg; sugar: 8g; trans fat 0g.
Quick Chicken-Vegetable Soup (serves 4)
All you need:
2 tsp Hy-Vee Select olive oil
1 (12 oz) package Dole Stir-fry medley, coarsely chopped
1 (10 oz) can Hy-Vee premium chunk chicken breast, drained
1 c Hy-Vee instant brown rice
1 (32 oz) container Hy-Vee 33%-less-sodium chicken broth
All you do:
Heat olive oil in a large saucepan over medium-high. Add chopped stir-fry medley and sauté for 3 minutes. Stir in chicken and brown rice and sauté for 1 minute. Add chicken broth and bring to a boil. Cover and simmer for 5 minutes or until rice is tender. Remove from heat and let stand for 5 minutes before serving.
Nutrition information per serving (1 ¼ cup): calories: 190; carbohydrates: 30 g; cholesterol 25 mg; fat: 4.5 g; saturated fat: 1g; dietary fiber: 5g; protein: 11g; sodium 820 mg
Tips for Choosing Canned Soups
Some evenings are too hectic for extensive food prep. Keeping canned soups in the pantry can be a good solution. Use these tips to help find the best choices in the aisles:
Look at the NuVal scores of soups. The higher the number, the better the nutrition.
Broth-based soups tend to be lower in calories and fat than cream soups.
Choose soups that contain vegetables and whole grains.
Look for "Light" and "Reduced Sodium" options when possible.
Consider adding extra veggies or beans to purchased soups to in