Lighten your favorite winter soups, stews, and casseroles
By Elaine Magee, MPH, RD
Reviewed By Kathleen Zelman, MPH, RD, LD
Winter has arrived, along with our cravings for warm, wonderful soups, stews, and casseroles. I don't know what we love more -- the fact that they are warm and satisfying or that we throw them into one pot or dish for a convenient meal. Either way, it's a "win, win."
Some of our favorite winter recipes can be naturally light in calories and fat, like minestrone or chicken noodle soup. Other favorites though, can tip the scales in the calorie and fat departments, like tuna noodle casserole or chili. There is a way to keep some of our favorite winter warmers on our winning weight-loss program though -- by making a few ingredient adjustments.
Tips to Lighten Favorite Winter Soups, Stews, And Casseroles
Celebrate the winter season with these wonderfully warm and comforting recipes.
Tuscan Vegetable Soup
This is a wonderful vegetable soup full of an assortment of wintertime veggies. Even my daughter, who normally doesn't care for soup, ate it right up.
1 tablespoon olive oil
Makes 12 small bowls of soup (or 6 large bowls)
Per serving without Parmesan cheese (if 12 per recipe): 138 calories, 7 g protein, 24 g carbohydrate, 3 g fat (0.9 g saturated fat), 3 mg cholesterol, 7 g fiber, 113 mg sodium. Calories from fat: 17%.
Per serving with Parmesan cheese (if 12 per recipe): 168 calories, 10 g protein, 24 g carbohydrate, 5 g fat (2.4 g saturated fat), 11 mg cholesterol, 7 g fiber, 241 mg sodium. Calories from fat: 25%.
Spiced Apple Cider
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