January > Healthy Recipes of the Month

Healthy Recipes of the Month

It's Cold Outside... Let's have Soup!

Working on weight management in 2011? 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.


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


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:

Recipe Selected by:
Vicki Piper, RD, LD Employee Wellness Dietitian at UTMD Anderson.

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