eatright
Get ready to be bowled over. These seven filling and delicious soups and stews will satisfy your fall cravings— without the calories.
s o u p eup d Meatball Escarole Soup Makes: 6 servings Prep time: 20 minutes Cook time: 20 minutes
½ pound 93 percent lean ground beef 6 tablespoons grated Parmesan cheese 6 tablespoons plain bread crumbs ¼ cup parsley, finely chopped ¼ teaspoon salt ¹⁄8 teaspoon black pepper 2 eggs, lightly beaten 2 tablespoons olive oil 2 large onions, finely chopped (about 2 cups) 2 carrots, peeled and cut into coins 2 garlic cloves, finely chopped 8 cups packed shredded escarole, rinsed and drained 3 cans (14½ ounces each) low-sodium chicken broth
1. Combine beef, 4 tablespoons of the Parmesan cheese, bread crumbs, parsley, salt, pepper and eggs in a large bowl. Form into 24 meatballs, using about 1 level tablespoon for each. 2. Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add meatballs; cook on each side until nicely browned and transfer to a plate. 3. Add the remaining tablespoon of oil to the pot with the onions, carrots and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole; cook 3 minutes. 4. Add meatballs and broth. Bring to a boil; reduce heat and simmer for 5 minutes. Serve soup with remaining Parmesan cheese sprinkled on top.
Nutrition facts per serving: 205 calories, 15 g protein, 15 g carbohydrate, 10 g fat (3 g saturated), 4 g fiber
Photographs by BRYAN MCCAY FITNESSmagazine.COM | OCTOBER 2009
127
eatright Souper satisfying
Cannellini and Cabbage Soup Makes: 6 servings Prep time: 20 minutes Cook time: 10 minutes
Soup’s not just delicious and easy to make, it’s a proven weight-loss aid. “Soups and stews are incredibly filling because of their very high water content,” says Dawn Jackson Blatner, R.D., a FITNESS advisory board member. “That means you get full on fewer calories than if you eat something like, say, a casserole, which has much less water in it.” In fact, people who have a bowl before a meal consume 20 percent fewer calories, research shows. Plus, many soups and stews are a mix of whole grains, lean protein and vegetables, so you’re able to get a complete meal (as much as two servings worth of veggies) in just one bowl.
1 tablespoon olive oil 3 cups thinly sliced cabbage 2 carrots, sliced 6 garlic cloves, minced 1 teaspoon dried thyme ¼ teaspoon black pepper 2 cans (14 ounces each) low-sodium chicken broth 1 can (14½ ounces) no-salt-added diced tomatoes 1 cup water ¼ cup tomato paste 2 cans (15 ounces each) cannellini beans, rinsed and drained
1. In a large pot, heat olive oil over high heat. Add cabbage, carrots, garlic, thyme and pepper; cook 2 to 3 minutes. 2. Stir in broth, undrained tomatoes, water and tomato paste. Bring to a boil, then reduce heat. Simmer, covered, for 8 minutes, or until vegetables are tender, stirring occasionally.
Chicken Soup With Lentils and Barley
3. Mash half the beans with a fork. Add all the beans to the pot. Heat through and serve.
Makes: 6 servings Prep time: 20 minutes Cook time: 40 minutes
Nutrition facts per serving: 164 calories, 11 g protein, 30 g carbohydrate, 4 g fat (1 g saturated), 9 g fiber
White Bean Chili Makes: 4 servings Prep time: 25 minutes Cook time: 30 minutes
¾ pound lean ground turkey ½ cup onion, chopped 1 garlic clove, minced 3¼ cups water 1 can (15 ounces) great northern or cannellini beans, rinsed and drained 1 can (4 ounces) diced green chiles 2 teaspoons instant chicken bouillon granules 1 teaspoon ground cumin ¼ teaspoon black pepper 2 tablespoons 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. Serve.
Nutrition facts per serving: 292 calories, 25 g protein, 30 g carbohydrate, 8 g fat (2 g saturated), 6 g fiber
½ cup dried brown lentils 1 tablespoon olive oil 1 cup sliced leeks ½ cup chopped red or green bell pepper 1 garlic clove, minced 5 cups low-sodium chicken broth ½ teaspoon dried basil ¼ teaspoon dried oregano ¼ teaspoon dried rosemary ¼ teaspoon black pepper 1½ cups cooked chicken (about ½ pound), chopped 1½ cups sliced carrots ½ cup quick-cooking barley 1 can (16 ounces) no-salt-added diced tomatoes
1. Rinse lentils under cold running water; drain and set aside. 2. In a large saucepan, heat olive oil over high heat; add leeks, bell pepper and garlic. Cook until tender. 3. Stir in chicken broth, basil, oregano, rosemary, black pepper and lentils. Bring to a boil; reduce heat. Cover and simmer for 20 minutes. 4. Stir in chicken, carrots and barley. Simmer, covered, about 20 minutes more, or until carrots are tender. Stir in undrained tomatoes; heat thoroughly and serve.
Nutrition facts per serving: 265 calories, 21 g protein, 32 g carbohydrate, 6 g fat (2 g saturated), 9 g fiber
128
FITNESSmagazine.COM | OCTOBER 2009
eatright Creole Chicken Stew Makes: 4 servings Prep time: 20 minutes Cook time: 15 minutes
1 tablespoon olive oil 1 green bell pepper, cut into ½-inch squares 1 onion, chopped (about ½ cup) 1½ pounds skinless, boneless chicken thighs, cut into 1-inch chunks ½ teaspoon salt ¼ teaspoon freshly ground black pepper 2 slices turkey bacon, chopped (optional) 2 teaspoons minced garlic ¼ cup white wine 1 can (15 ounces) no-salt-added whole tomatoes in puree, chopped ²⁄³ cup water ½ teaspoon dried oregano ½ teaspoon ground cumin ¼ teaspoon dried thyme ½ teaspoon bottled hot pepper sauce ½ pound fresh green beans, trimmed and cut into 1-inch pieces Cooked rice
Curried Vegetable Stew With Couscous Makes: 4 servings Prep time: 20 minutes Cook time: 20 minutes
1. Heat oil in a large skillet over medium-high heat. Add bell pepper and onion; cook, stirring, 4 minutes, or until tender. Transfer to a bowl.
1 tablespoon ground cumin 1 teaspoon ground coriander 1 teaspoon curry powder ¼ teaspoon ground allspice ¼ teaspoon ground cinnamon ¾ teaspoon salt ¼ teaspoon freshly ground pepper 1¼ cup water 3 tablespoons olive oil ½ cup chopped onion 1 tablespoon chopped garlic 1 tablespoon chopped fresh cilantro 1 head cauliflower, cut into florets 2 zucchini, diced 1 cup green beans, cut into ½-inch diagonal pieces 1 cup canned chickpeas, drained and rinsed 1 cup diced fresh tomatoes Cooked couscous
2. Heat olive oil in a large skillet over medium heat. Add onion, garlic, cilantro and spice mixture. Cook, stirring, 1 minute, or until onion begins to soften. 3. Add cauliflower, zucchini and green beans; cook 2 minutes. Add 1 cup plus 2 tablespoons water; bring to a boil. Simmer, covered, for 5 minutes, or until vegetables are just tender. 4. Stir in chickpeas and tomatoes; simmer 5 minutes more. Serve with couscous, if desired.
Nutrition facts per serving (without couscous): 205 calories, 7 g protein, 21 g carbohydrate, 12 g fat (1.5 g saturated), 6 g fiber
130
FITNESSmagazine.COM | OCTOBER 2009
3. Pour in wine; cook 1 minute. Stir in tomatoes, bell pepper mixture, water, oregano, cumin, thyme and hot sauce; bring to a boil. 4. Add green beans; reduce heat and simmer, covered, for 15 minutes, or until chicken is cooked through. Serve over rice, if desired.
Chunky Beef Stew Makes: 5 servings Prep time: 25 minutes Cook time: 25 minutes
FOOD ST YLIST: SUSAN OT TAVIANO. PROP ST YLIST: ERIK A ELLIS.
1. Stir spices, salt, pepper and 2 tablespoons of the water together in a small bowl until smooth. Set aside.
2. Add chicken to skillet and sprinkle with salt and pepper. Cook, stirring occasionally, until browned. Add bacon, if using, and garlic; cook until browned.
Nonstick cooking spray ¾ pound boneless beef sirloin steak, cut into 1-inch cubes ¾ pound tiny new potatoes, halved 1 package (9 ounces) frozen cut green beans (2 cups) 4 carrots, peeled and cut into 1-inch pieces 1 onion, cut into thin wedges 1 can (14 ounces) low-sodium beef broth 1 tablespoon Worcestershire sauce 1½ teaspoons dried Italian seasoning ¼ teaspoon black pepper 3 cans (8 ounces each) nosalt-added tomato sauce
Nutrition facts per serving: 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 a boil; reduce heat and simmer, covered, for 10 minutes. Add beef; heat thoroughly and serve.
Nutrition facts per serving: 240 calories, 20 g protein, 33 g carbohydrate, 3 g fat (1 g saturated), 6 g fiber
337 calories, 38 g protein, 15 g carbohydrate, 12 g fat (3 g saturated), 5 g fiber