Soup and Salad Night
On a day when April showers are keeping you indoors, why not cook up a hearty, healthy soup? Then, pair it with a salad that has a few surprises.
Chicken and Dumpling Soup
Makes 8 servings
Ingredients
For the soup
- 2 tablespoons vegetable oil
- 2 cups carrot, chopped
- 1 cup onion, chopped
- 1 cup celery, chopped, including some leaves
- 8 cups chicken broth, fat-free, reduced sodium
- 2 cups cooked chicken breast, shredded
- 1/2 teaspoon black peppercorns
- 1 teaspoon dried thyme (or 6 sprigs fresh)
- 2 bay leaves
- 2 cups fresh spinach leaves, coarsely chopped
For the dumplings:
- 1 cup whole wheat flour
- 1 cup all-purpose flour
- 3/4 cup skim milk
- 1 egg, large
Directions
- Heat oil in Dutch oven or soup kettle over medium-high heat.
- Sauté carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme and bay leaves.
- Reduce heat to low; simmer, partially covered for 20 minutes.
- Meanwhile, in small bowl, mix dumpling ingredients until well blended.
- Drop small spoonfuls of dumpling dough into simmering soup.
- Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
- Stir in spinach.
- Remove bay leaves before serving soup.
Nutrition Information
Calories per serving: 243
Total fat: 6g; saturated fat: 1g; cholesterol: 54mg; sodium: 534 mg; carbohydrates: 30g; dietary fiber: 4g; total sugars: 4g; added sugar: 0g
Source: MyPlate Strategic Partners for the U.S. Department of Agriculture
Beet & White Bean Salad
Makes 4 servings
Ingredients
Dressing
- 2 tablespoons cider vinegar
- 1 tablespoon Dijon mustard
- 1/2 teaspoon sugar
- 1/4 cup extra-virgin olive oil
- Salt and ground black pepper to taste
Salad
- 2 3/4 cups whole beets, well drained and each cut in half (or one 16-ounce can)
- 1 can white kidney beans (cannellini) (15-ounce can)
- 1/2 cup reduced-fat crumbled blue cheese
- 1/2 cup coarsely chopped walnuts, toasted
- Baby arugula leaves (optional)
Directions
- Prepare dressing: In small bowl combine cider vinegar, Dijon mustard and sugar. Gradually add olive oil until well blended. Season with salt and pepper.
- Prepare salad: In large bowl, combine beets and white kidney beans; toss with dressing.
- To serve, place arugula leaves on platter or in serving bowl; top with beet mixture.
- Sprinkle with crumbled blue cheese and walnuts.
Nutrition Information
Serving size: 1 cup
Calories per serving: 420
Total fat: 29g; saturated fat: 6g; cholesterol: 13mg; sodium: 454 mg; carbohydrates: 29g; dietary fiber: 7g; total sugars: 5g; added sugar: 1g
Source: Cans Get You Cooking for the U.S. Department of Agriculture