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CHICKEN NOODLE SOUP
4 Servings, about 1-1/2 cups each, plus 4 servings for another meal
Vegetable oil 1 teaspoon
Onion, minced 1/2 cup
Carrots, diced 1/2 cup
Celery, sliced 1/2 cup
Garlic powder 1/2 teaspoon
Flour 1/8 cup
Dried oregano flakes 1/4 teaspoon
Chicken broth, reduced sodium 3 cups
Potatoes, peeled, diced 2 cups
Chicken, cooked, chopped 1/4 cup
Whole milk 1/2 cup
Noodles, yolk-free, enriched, uncooked 1 cup
PREP TIME: 25 MINUTES
COOKING TIME: 35 TO 40 MINUTES
  1. Heat oil over medium heat in large sauce pan. Add minced onions, carrots, celery, and garlic powder. Cook until onions are tender, about 3 to 5 minutes.

2. Sprinkle flour and oregano over vegetables; cook about 1 minute.

3. Stir in chicken broth and potatoes. Cover and cook until tender, about 20 minutes.

4. Add chicken, milk, and noodles. Cover and simmer until noodles are tender, about 10 minutes.

PER SERVING:
Calories 205
Total fat 4 grams
Saturated fat 1 gram
Cholesterol 8 milligrams
Sodium 107 milligrams
POTATO SOUP
4 Servings, about 1 cup each, plus 4 servings for another meal
Onion, chopped 3/4 cup (1 medium)
Potatoes, peeled, diced 4-1/2 cups
Margarine 1 tablespoon
Flour 3 tablespoons
Whole milk 1 quart

PREPARATION TIME: 25 MINUTES
 

COOKING TIME: 15 MINUTES

  1. Place onions and potatoes in sauce pan. Cover with water and bring to boil. Simmer until soft, about 10 minutes. Drain.

2. Melt margarine in saucepan. Add flour and stir until smooth. Heat to thicken.

3. Add onions and potatoes to milk mixture, and heat to serving temperature.

PER SERVING:
Calories 190
Total fat 6 grams
Saturated fat 3 grams
Cholesterol 17 milligrams
Sodium 325 milligrams

 

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