If you're looking to add flavor and variety to your weight control plan -- think soup. Recent research shows that soup can be a "secret weapon" for safe and healthful weight loss because it helps to fill you up with fewer calories.
Why does soup work?
- More for less. You can eat larger portions of water-rich foods, like broth-based soups, which have relatively few calories per serving.
- Variety. With so many soup options, you can enjoy a different soup every day.
- Satisfaction. Whether you're counting calories, fat or carbohydrates, soup can add taste, variety and satisfaction for a plan you can stick with.
There is one caution to consider when making soup part of a weight loss plan, and that is the amount of sodium you should be consuming. Director of food and nutrition at Payson Regional Medical Center, Diane Frederick Bedsworth said a healthy daily meal plan should have less than 2,000 milligrams of sodium in it.
"The average diet has about 6,000 milligrams of sodium," Frederick Bedsworth said.
So, if you are concerned about sodium in your diet, opt for the low sodium varieties of soup.
It's easier than ever to harness the benefits of soup. Experts at Campbell's Center for Nutrition & Wellness created the Campbell's Soup for Life Plan, a flexible menu plan based on National Institutes of Health guidelines for safe and gradual weight loss. The plan features recipes and menus that are controlled for calories, fat and sodium, and it provides great-tasting, convenient, wholesome meals including foods you know and love.
Southern-Style Barbecued Chicken
Prep/Cook Time: 45 minutes
1, 26-ounce can Campbell's Tomato Soup
1/4 cup honey
2 teaspoons dry mustard
1 teaspoon onion powder
8 bone-in chicken breast halves, skin removed
Mix soup, honey, mustard and onion powder.
Grill or broil chicken 35 minutes or until done, turning often and brushing with sauce during cooking.
Heat remaining sauce to a boil and serve with chicken. Serves eight.
Nutrition Information per Serving: Calories 203, Total Fat 3g, Saturated Fat 1g, Cholesterol 73mg, Sodium 296mg, Total Carbohydrate 15g, Dietary Fiber 0g, Protein 27g
Fish & Vegetable Skillet
Prep/Cook Time: 25 minutes
1 large carrot, cut into matchstick-thin strips
2 stalks celery, cut into matchstick-thin strips
1 small onion, chopped
1/4 cup water
2 tablespoons dry white wine
1/2 teaspoon dried thyme leaves, crushed
Generous dash black pepper
1, 10-3/4-ounce can Campbell's Healthy Request Cream of Mushroom Soup
1 pound firm white fish fillets
Mix carrot, celery, onion, water, wine, thyme and pepper in skillet. Heat to a boil. Cover and cook over low heat 5 minutes or until tender-crisp.
Add soup and heat to a boil.
Add fish. Cover and cook over low heat 5 minutes or until done. Serves four.
Nutrition Information per Serving: Calories 160, Total Fat 2g, Saturated Fat 1g, Cholesterol 52mg, Sodium 379mg, Total Carbohydrate 11g, Dietary Fiber 2g, Protein 21g
Chicken Noodle Soup With Margherita-Style Pizza
Prep/Cook Time: 10 minutes
2 slices Pepperidge Farm natural whole grain bread
1/2 teaspoon dried oregano leaves, crushed
2 medium plum tomatoes, thinly sliced
2 ounces fresh mozzarella, cut up
6 fresh basil leaves, thinly shredded
1, 10-3/4-ounce can Campbell's Healthy Request Chicken Noodle Soup
Spray top of each bread slice with cooking spray and sprinkle with oregano.
Heat 10-inch nonstick skillet for 1 minute. Add bread, oregano-side down, and cook until browned. Turn over.
Top with tomatoes and cheese. Cover and heat until cheese softens. Sprinkle with basil.
Serve with 8 ounces Campbell's Healthy Request Chicken Noodle Soup. Serves two.
Nutrition Information per Serving: Calories 249, Total Fat 9g, Saturated Fat 5g, Cholesterol 32mg, Sodium 704mg, Total Carbohydrate 28g, Dietary Fiber 5g, Protein 13g
Beef & Mushroom Dijon
Prep/Cook Time: 25 minutes
3/4 pound boneless beef sirloin steak, 3/4-inch thick
2 cups sliced mushrooms
1 medium onion, chopped
1, 10-3/4-ounce can Campbell's Cream of Mushroom Soup
1/4 cup water
2 tablespoons Dijon mustard
4 cups hot cooked rice, cooked without salt
Chopped fresh parsley, optional
Slice beef into very thin strips.
Spray nonstick skillet with vegetable cooking spray. Heat 1 minute. Add mushrooms and onion and cook until tender. Remove vegetables. Remove skillet from heat.
Spray skillet with vegetable cooking spray. Add beef and cook until browned and juices evaporate, stirring often.
Add soup, water, mustard and vegetables and heat through. Toss rice with chopped parsley; serve topped with beef mixture. Serves four.
Nutrition Information per Serving: Calories 392, Total Fat 9g, Saturated Fat 3g, Cholesterol 47mg, Sodium 665mg, Total Carbohydrate 54g, Dietary Fiber 2g, Protein 22g
From Family Features Editorial Syndicate
Soup for Life
The Campbell's Soup for Life Plan is based on research that eating soup can be part of a successful weight-loss strategy.
The plan is easy to follow and provides ways to include soup as a meal, snack or ingredient each day based on individual tastes, calorie levels and wellness goals. And, you can enjoy your favorite treats while sticking to the Plan's principles, even when dining out.
To get a free copy of the Campbell's Soup for Life Plan, customize your own meal plans or obtain product information and recipes visit www.campbellwellness.com.