Beyond Thanksgiving: A Week of Healthy Meals and Recipes
Healthy dishes to serve your holiday visitors all week long.
Yield: 6 servings
Nutritional Information: Per serving: 365 calories, 26 g protein, 27 g carbohydrate, 12 g fat (4 g saturated fat), 107 mg cholesterol, 2 g fiber, 250 mg sodium. Calories from fat: 30%.
Dinner: Choose a nice broth or tomato-based soup with vegetables and serve it with some toasty whole-grain rolls. A favorite is Whole-Grain Chicken Noodle Soup.
Whole-Grain Chicken Noodle Soup
WebMD Weight Loss Clinic members: Journal as: 1 cup hearty stews, chili, bean soup.
2 tablespoons olive oil
2 cups sliced celery
2 cups sliced mushrooms
2 cups chopped sweet onion
4 skinless, boneless chicken breasts, roasted or grilled (or skinless meat from 1 rotisserie chicken)
2 tablespoons minced garlic
Black pepper to taste
3 cups boiled and drained whole-wheat blend pasta (like Barilla Plus® penne pasta)
8 cups low-sodium chicken broth (canned or reconstituted from packets)
1 1/2 tablespoon fresh chopped fresh herb blend (such as parsley, sage and oregano)
1. Add olive oil to large nonstick sauce pan and heat over medium-high heat. Add celery, mushrooms and onion and saute© until vegetables are lightly browned (about 5 minutes).
2. Stir in shredded chicken, garlic, and black pepper, and toss to blend well.
3. Add the pasta, chicken broth, and fresh herbs and bring to a gentle boil. Reduce heat to simmer, cover pot and let simmer about 10-15 minutes.
Yield: 8 servings
Nutritional Information: Per serving: 223 calories, 20 g protein, 21 g carbohydrate, 7 g fat (2 g saturated fat), 41 mg cholesterol, 3.5 g fiber,171 mg sodium. Calories from fat: 29%.
Recipes provided by Elaine Magee; © Elaine Magee
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.