Healthy bitesHave asoupersupper!As the days grow shorter, nothing says“comfort” like a steaming crock ofhomemade soup. An easy way to improveyour family’s diet, soup can be a fillingyet low-calorie meal that packs a lot of nutrients,protein, vitamins and more into one pot.Simmering your own soup requires little or nocooking oil, and you control the fat and sodiumcontent. Add plenty of antioxidant-rich vegetablesand fiber-rich beans, and season with herbs andspices. If you prefer heartier versions, use leanmeats, poultry or seafood rich in heart-healthyomega-3 fatty acids. Try one of these healthy recipesand round out the meal with whole-grain bread.© 2008 Matthias Hoffmann/GettyImages16Women’s Health Today
Chicken, greens and potato soupServes 4• 3 medium potatoes, peeled and cut into ½-inch pieces(about 3 cups)• 2½ cups chicken broth (homemade or commerciallow-sodium variety)• vegetable oil spray• 1 medium leek, sliced (white part only) (about 1 cup),or 9 green onions, sliced (about 1 cup)• 4 medium cloves garlic, minced, or 2 tsp. bottledminced garlic• 10 oz. boneless, skinless chicken or turkey breasts,cut into bite-size pieces• 12-oz. can fat-free evaporated milk• ½ 10-oz. package no-salt-added frozen mustardgreens or chopped spinach, thawed and drained• 1 tsp. snipped fresh dillweed or ¼ tsp. dried, crumbled• 1 tsp. chopped fresh thyme or ¼ tsp. dried, crumbled• ¼ tsp. salt• 1 ∕8 tsp. pepper—––In a Dutch oven, combine potatoes and broth. Bringto a boil over medium-high heat. Reduce heat and simmer,covered, for 20 minutes, or until tender. Don’tdrain. Let cool slightly, then purée in a food processoror blender. Set aside. Wipe Dutch oven with papertowels. Spray with vegetable oil spray. Sauté leek overmedium heat for 5 minutes, stirring occasionally. Addgarlic and cook for 1 minute, stirring occasionally.Add chicken. Cook for 5 minutes, or until chicken istender and no longer pink, stirring often. Stir potatomixture and remaining ingredients into Dutch oven.Cook over low heat for 2 to 3 minutes, or until heatedthrough, stirring occasionally.—––Per serving: 265 calories, 24 g protein, 35 g carbohydrates, 42 mg cholesterol,2 g total fat (1 g saturated, 1 g polyunsaturated, 1 g monounsaturated),3 g fiber, 302 mg sodiumShrimp gumboServes 4• ¼ cup all-purpose flour• 1 tsp. vegetable oil• 2 cups sliced fresh okra (about 1 lb.) or 10-oz. packagefrozen, no-salt-added sliced okra• 1 cup chopped onion (about 2 medium)• ½ cup chopped green bell pepper• ½ cup chopped celery• 3 medium cloves garlic, minced, or 1½ tsp. bottled mincedgarlic• ½ tsp. pepper, or to taste• 2 cups chicken broth (homemade or commerciallow-sodium variety)• 14½-oz. can no-salt-added diced tomatoes, undrained• 1 bay leaf• 1 cup uncooked rice• 1 lb. fresh medium shrimp, peeled and deveined• ¼ tsp. salt• 6 drops red hot-pepper sauce—––In a medium nonstick skillet over medium heat, cook flourfor 8 to 10 minutes, or until light brown, stirring occasionally.Set aside. Heat oil in a large nonstick stockpot over mediumhighheat, swirling to coat bottom of pot. When oil is hot, sautéokra for 10 minutes. Add onion, bell pepper, celery, garlic andpepper. Cook 3 to 5 minutes. Add flour, broth, tomatoes andbay leaf. Reduce heat and simmer, covered, for 20 minutes.Meanwhile, cook rice using package directions, omitting saltand margarine. Set aside. Add shrimp to okra mixture. Cook,covered, for 3 to 5 minutes, or until shrimp is done (whenit turns pink and opaque). Don’t overcook, or shrimp willbecome rubbery. Remove bay leaf. Stir in salt and hotpeppersauce. Put ½ cup cooked rice in each soup bowl.Ladle gumbo over rice.—––Per serving: 358 calories, 22 g protein, 59 g carbohydrates, 135 mg cholesterol,3 g total fat (1 g saturated, 1 g polyunsaturated, 1 g monounsaturated), 4 g fiber,335 mg sodiumSpinach pasta soupServes 4• 4 cups chicken broth (homemade or commerciallow-sodium variety)• ½ cup water• ¼ cup plus 1 Tbsp. no-salt-added tomato paste• ½ tsp. grated lemon zest (optional)• ¼ cup orzo or pastina• 6 cups chopped fresh spinach, leaves only, patted dry(about 8 oz.) or ½ 10-oz. package frozen choppedspinach, thawed and drained• ¼ cup sliced green onions (about 2)• ¼ tsp. pepper• ¼ tsp. saltIn a medium saucepan over medium-high heat, combinebroth, water, tomato paste and lemon zest. Whisk until smooth.Bring to a boil. Stir in pasta. Reduce heat to medium and cookfor 5 to 7 minutes, or until pasta is tender. Stir in spinach andgreen onions and cook for 2 to 3 minutes. To serve, stir inpepper and salt.—––Per serving: 95 calories, 4 g protein,15 g carbohydrates, 1 g total fat (0 g saturated,0 g polyunsaturated, 0 g monounsaturated),3 g fiber, 222 mg sodiumRecipes reprinted with permission from <strong>The</strong> New American Heart Association Cookbook, 25th Anniversary Edition,© 2001 Clarkson Potter/Publishers. Available from booksellers everywhere.www.womenshealthexperience.com 17
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