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Light stews still hearty
Reduce fat and salt in fall soups
A light tomato broth keeps this beef stew at under 250 calories per serving.
By NATALIE MIKLES World Scene Writer
Published: 11/4/2009 2:20 AM
Last Modified: 11/4/2009 3:29 AM
If you're watching your weight, soup can be deceptive.
What could be more harmless for lunch or a light dinner? Not so fast. Depending on the recipe, some soups are full of cream and cheese, or sometimes worse, they start with a roux.
In place of cream and butter, add flavor to soup with lots of vegetables, beef broth and dried and fresh herbs.
Salt is another ingredient that can suck the health benefits right out of a good bowl of soup. Using no-salt-added or reduced-sodium vegetables and broth can cut the sodium in your soup by as much as half.
Try these low-calorie, low-fat recipes, from the October issue of Fitness magazine.
CHUNKY BEEF STEW
Makes 5 servings
3/4 pound boneless beef sirloin steak, cut into 1-inch cubes
3/4 pound tiny new potatoes, halved
1 (9-ounce) package frozen cut green beans (2 cups)
4 carrots, peeled and cut into 1-inch pieces
1 onion, cut into thin wedges
1 (14-ounce) can low-sodium beef broth
1 tablespoon Worcestershire sauce
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon black pepper
3 cans (8 ounces each) no-salt-added tomato sauce
1. Over medium-high heat, lightly coat a 4-quart pot with cooking spray; add beef. Cook 4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted spoon, and set aside.
2. Add potatoes, green beans, carrots, onion, broth, Worcestershire sauce,
Italian seasoning and pepper to the pot. Bring to a boil; reduce heat and simmer, covered about 15 minutes, or until vegetables are tender.
3. Add tomato sauce to pot. Return to boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.
240 calories, 20g protein, 33g carbohydrate, 3g fat (1g saturated) and 6g fiber per serving
WHITE BEAN CHILI
Makes 4 servings
¾ pound lean ground turkey
½ cup onion, chopped
1 garlic clove, minced
3 ¼ cups water
1 (15-ounce) can great northern or cannellini
beans, rinsed and drained
1 (4-ounce) can diced green chiles
2 teaspoons instant chicken bouillon
granules
1 teaspoon ground cumin
1 teaspoon black pepper
2 teaspoons flour
1. In a large saucepan, cook turkey, onion
and garlic until turkey is no longer
pink.
2. Stir in 3 cups of the water, beans,
undrained chiles, bouillon, cumin and
pepper. Bring to a boil; reduce heat and
simmer, covered, for 30 minutes.
3. In a small bowl, stir together the
remaining ¼ cup water and the
flour. When chili is ready, add flour
mixture and cook for 1 minute more
to thicken.
292 calories, 25g protein, 30g carbohydrate, 8g fat
(2g saturated) and 6g fiber per serving
By NATALIE MIKLES World Scene Writer
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