Healthy Recipes of the Month
Soups May Help Cut Calories
Working on weight management in 2010? Make a meal of soup. The high water content and low energy density make it naturally filling. Be careful! Soups that are cream-based are loaded with calories. Choose soups that have lean meat or beans along with veggies and broth. Soup is on!
Shrimp, Corn, and Potato Soup
This hearty dish is easy and flavorful. Canned cream-style corn slightly thickens the soup, while frozen corn kernels save preparation time. Canned diced tomatoes with green chiles have a twofold advantage: The tomatoes are already cut, and they add heat to the soup without the cook having to handle a fresh chile
Ingredients:
- Cooking spray
- 1 3/4 cups chopped red onion
- 1 cup chopped green bell pepper
- 1/2 cup chopped celery
- 1 garlic clove, minced
- 2 cups chopped baking potato
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 1 (16-ounce) package frozen whole-kernel corn, thawed
- 1 (14 3/4-ounce) can cream-style corn
- 1 (10-ounce) can diced tomatoes and green chiles, undrained
- 1 (6-ounce) can no salt-added tomato paste
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 pounds medium shrimp, peeled and deveined
- 1/4 cup thinly sliced green onions
Preparation:
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, celery, and garlic; sauté 5 minutes or until tender. Add potato and next 5 ingredients (potato through tomato paste). Bring to a boil; cook 5 minutes. Stir in salt, black pepper, and shrimp; cook 5 minutes or until shrimp are done. Sprinkle with green onions.
Yield: 8 servings (serving size: 1 1/2 cups)
Nutritional Information:
Calories: 262 (8% from fat)
Fat: 2.4g (sat 0.4g,mono 0.4g,poly 1g)
Protein: 23.4g
Carbohydrate: 40.1g
Fiber: 5g
Cholesterol: 129mg
Iron: 3.3mg
Sodium: 769mg
Calcium: 78mg
Tortilla Soup
Ingredients:
- 2 cups no salt-added tomato sauce
- 1 1/2 cups water
- 1 cup bottled salsa
- 1 cup frozen whole-kernel corn
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 1 (16-ounce) can kidney beans, rinsed and drained
- 1 garlic clove, minced
- 1 1/2 cups (6 ounces) shredded, reduced-fat cheddar cheese
- 30 fat-free baked tortilla chips
Preparation:
Combine first 9 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Ladle into bowls; sprinkle with cheese. Serve with chips.
Yield: 6 servings (serving size: 1 1/3 cups soup, 1/4 cup cheese, and 5 chips)
Nutritional Information:
Calories: 226 (12% from fat)
Fat: 3g (sat 1.3g,mono 0.8g,poly 0.5g)
Protein: 14g
Carbohydrate: 36g
Fiber: 7.9g
Cholesterol: 6mg
Iron: 2.5mg
Sodium: 766mg
Calcium: 178mg
Recipe Source:
- Cooking Light, June 2004
- Cooking Light, September 2004
Recipe Selected by:
Vicki Piper, RD, LD Employee Wellness Dietitian at UTMD Anderson.
Resources available to You and your Dependents:
- What are your Health Goals? WebMD HealthQuotient (HQ) helps you identify your personal health risks, provides recommendations for improving those risks, and informs you of the easy-to-use tools to help make healthy lifestyle changes. Complete the WebMD HQ, go to www.webmdhealth.com/ut.
- Stress Management Lifestyle Improvement Program teaches you about how stress can affect your life and gives you tools and tips for managing and reducing the impact it has on your health. Learn more at our Living Well Health Manager powered by WebMD.
- Lifestyle Improvement Programs gives you the support and tools you need to stop smoking, eat healthier, manage your weight, improve your fitness, and even manage stress. Learn more at our Living Well Health Manager powered by WebMD.
- Emotional Health Lifestyle Improvement Program A positive mood is an important key to continued emotional health and well-being. Changing your lifestyle to maintain a positive mood takes time and real effort. But, with the help of this program, you can do it. And it's worth it: Achieving and maintaining a positive mood can help you lead your daily life with more happiness and well-being, improve your immune system, help prevent illness, reduce stress, and help you stay mentally sharp.
According to your health risk assessment, you are at a low risk for developing depression. That is great news! This program contains valuable information about simple but effective techniques that can really help you keep your mood up and your depression risks as low as possible. Learn more at our Living Well Health Manager powered by WebMD.
Contact Us
If you would like a specific topic discussed or have a question you would like answered in a future issue of this newsletter, please send your suggestions to LivingWell@utsystem.edu.
UT System Employee Benefits Web site: www.utsystem.edu/benefits/
UT System Retirement Programs Web site: www.utretirement.utsystem.edu
Your Local Benefits Office: www.utsystem.edu/benefits/contacts/#1