Comfort food that’s oh so good for you
As the days develop shorter, nothing beats a steaming vessel of appetizing, hand crafted soup. A stupendous and simple approach to improve your family’s eating regimen, soup can give a filling, yet low-calorie feast that packs a great deal of supplements, protein, nutrients and more into one pot.
2 tsp. olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 ribs celery, including leaves, chopped
2 medium cloves garlic, chopped
8 cups water
2 medium potatoes, peeled and cubed
4 medium tomatoes, peeled and cubed, or 15-oz. can no-salt-added diced tomatoes
1 small zucchini, cubed
1 tsp. pepper, or to taste
15 oz. can drained and rinsed navy beans
1/2 lb. fresh green beans, sliced
1/2 cup whole-wheat dried pasta (shells or elbow macaroni)
1 tbsp. dried basil, crumbled
1 medium clove garlic, whole
1 to 2 cups water (optional)
2 tbsp. grated Parmesan cheese
Warmth oil in stockpot over medium-high warmth, at that point sauté onion, carrots, celery and slashed garlic for 2 to 3 minutes. Include water, potatoes, tomatoes, zucchini and pepper. Diminish warmth and stew for 30 minutes. Include naval force beans, green beans, pasta, basil and 1 clove garlic. Include water if soup is excessively thick. Somewhat pound soup fixings with a potato masher to help thicken soup. Stew for 15 minutes. Present with Parmesan.
Serves 10. Per serving: 158 calories, 7 g protein, 30 g starches, 1 mg cholesterol, 2 g all out fat (1 g immersed, 0 g polyunsaturated, 1 g monounsaturated), 6 g fiber, 51 mg sodium
Spinach Pasta Soup
4 cups low-sodium chicken broth
1/2 cup water
1/4 cup plus 1 tbsp. no-salt-added tomato paste
1/2 tsp. grated lemon zest (optional)
1/4 cup orzo or pastina
In a medium pot over medium-high warmth, whisk together stock, water, tomato glue and lemon pizzazz, and heat to the point of boiling. Mix in pasta, decrease warmth to medium and cook for 5 to 7 minutes, or until pasta is delicate. Mix in spinach and green onions and cook for 2 to 3 minutes. Season with pepper and salt.
2 sliced green onions
1/4 tsp. pepper
1/4 tsp. salt
In a medium saucepan over medium-high heat, whisk together broth, water, tomato paste and lemon zest, and bring to a boil. Stir in pasta, reduce heat to medium and cook for 5 to 7 minutes, or until pasta is tender. Stir in spinach and green onions and cook for 2 to 3 minutes. Season with pepper and salt.
Per serving: 95 calories, 4 g protein, 15 g starches, 1 g all out fat (0 g immersed, 0 g polyunsaturated, 0 g monounsaturated), 3 g fiber, 222 mg sodium
Recipes reprinted with permission from The New American Heart Association Cookbook, 25th Anniversary Edition, © 2001 Clarkson Potter Publishers.