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.
- 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
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)
Calories: 262 (8% from fat)
Fat: 2.4g (sat 0.4g,mono 0.4g,poly 1g)
- 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
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)
Calories: 226 (12% from fat)
Fat: 3g (sat 1.3g,mono 0.8g,poly 0.5g)
- Cooking Light, June 2004
- Cooking Light, September 2004
Recipe Selected by:
Vicki Piper, RD, LD Employee Wellness Dietitian at UTMD Anderson.
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