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April 16, 2010
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April 7, 2010
WEAPONS OF MASS RECONSTRUCTION: LESSON 4 OF 10
"EAT SOUP = LOSE 2 POUNDS!"
READER QUESTION:
Anita, what type of soup are you talking about? Broth or cream? Homemade?
Paula
~~~~~~~~~~~~~~~~~~~~~~~~~~
Hi Paula,
Good question! I just ate two bowls of the best soup for dinner tonight, yes I make my own, I tell my students there is no reason to eat canned soup when it only takes 5-10 mins more to make your own.
So, after you eat your soup, if you are still hungry, have another bowl! It's OK!
Eat soup (or soup and salad) for dinner every night for a week. You WILL lose 2 pounds! Note: don't eat at a restaurant, make sure you are eating both the soup and salad at home.
Buy:
* Barley quick cook (in the rice aisle)
* Success brand brown rice, cooks in 10 mins.
* Tone's chicken broth paste (buy at Sam's, can't find it at Wal-Mart, but Wal-Mart has another brand that is almost as good)
* Cans of chicken breast
* Beans: all types
* Vegs: canned tomatoes, squash, zucchini, matchstick carrots, spinach, broccoli, cauliflower, cabbage, celery, onion, basically anything that will cook with chicken broth well.
* Low Fat garlic or cheese croutons (top your soup with a few of these, they are good and will dress up your dinner)
Some of my favorites:
What I ate tonight -- CHICKEN/BARLEY: barley, broth, a few diced canned tomatoes (drain), chicken, spinach, squash, little celery and onion.
CHICKEN/RICE: broth, chicken, brown rice, carrots (just a few), little onion and celery
BROCCOLI: cook broccoli first, drain half of water out, then add 1 can low-fat cream of chicken soup, about 1/2 packet of white gravy mix (mix it first in cold water in a cup then pour it in and bring to light boil), a little skim milk or fat-free cream at the end. I always have fat-free cream in my refrigerator that I use for coffee, and I put it in at the end in lots of my soups -- good in split pea too.
CHICKEN/NOODLE: broth, chicken, matchstick carrots, a few diced tomatoes, celery, onion, small amount of egg noodles, add 1 can low-fat cream of chicken soup if you want
VEGETABLE: Put these in first -- broth, cabbage, onion, celery, can of diced tomatoes with juice, then after they are mostly cooked, add squash, zucchini, a little cauliflower, some chicken if you want, a little brown rice if you want.
CHICKEN CHILI: Crock pot -- can of diced tomatoes, 1/2 onion, packet of chili powder, cans of chili beans, pork and beans, small kidney beans, 1/2 can drained black beans, 1/2 can cream corn, chicken breast (boiled or canned).
CHICKEN TORTILLA SOUP: broth, some diced tomatoes or salsa, some onion, chicken, >> then at the end, cut up corn tortillas into strips and put in right before eating. Top with fat free Kraft cheddar cheese and fat free sour cream.
SPLIT PEA (OR ANY BEAN) SOUP: Crock pot -- chicken broth, peas (rinse first), 1/2 onion, 1/2 package low fat ham cubes.
BLACK BEAN SOUP: Crock pot -- water (no broth), beans (rinse first), 1/2 onion, salsa. YUM! Serve over brown rice and top with fat free Kraft cheddar cheese and fat free sour cream.
~~~~~~~~~~~~~~~~~~~~~~~~~
The only thing to make note of is that the celery and onion take longer to cook, especially onion, so if you can't wait 30 mins for onions to cook, then just leave it out and use onion flakes instead. If you cut celery really small it cooks faster. ALWAYS put longer cooking items in first, then they can cook while you are cutting the the shorter cooking items (such as squash).
Go to several stores in your city and find the brand of low-fat cream of chicken soup that has the least fat. They have a wide range of choices. I buy a brand from Family Dollar, it's the best one around. When I go in there, I buy 20 cans and then I don't have to go back for a long time. You can put that in almost all of these different soups, and it gives it a creaminess and great flavor.
p.s. WATER, OF COURSE, in all those soups..... I didn't put measurements of ingredients because you need to make it the way you like it. My kids love the broccoli so I always make a huge pot of it (I buy a large size bag of cut up broccoli at Sam's and it barely fits in the pan but it cooks down), so of course I use a whole packet of gravy and about 3 cans of chicken soup. Just guess until you get it the way you want it.
From http://www.21daystofitness.com
READER QUESTION:
Anita, what type of soup are you talking about? Broth or cream? Homemade?
Paula
~~~~~~~~~~~~~~~~~~~~~~~~~~
Hi Paula,
Good question! I just ate two bowls of the best soup for dinner tonight, yes I make my own, I tell my students there is no reason to eat canned soup when it only takes 5-10 mins more to make your own.
So, after you eat your soup, if you are still hungry, have another bowl! It's OK!
Eat soup (or soup and salad) for dinner every night for a week. You WILL lose 2 pounds! Note: don't eat at a restaurant, make sure you are eating both the soup and salad at home.
Buy:
* Barley quick cook (in the rice aisle)
* Success brand brown rice, cooks in 10 mins.
* Tone's chicken broth paste (buy at Sam's, can't find it at Wal-Mart, but Wal-Mart has another brand that is almost as good)
* Cans of chicken breast
* Beans: all types
* Vegs: canned tomatoes, squash, zucchini, matchstick carrots, spinach, broccoli, cauliflower, cabbage, celery, onion, basically anything that will cook with chicken broth well.
* Low Fat garlic or cheese croutons (top your soup with a few of these, they are good and will dress up your dinner)
Some of my favorites:
What I ate tonight -- CHICKEN/BARLEY: barley, broth, a few diced canned tomatoes (drain), chicken, spinach, squash, little celery and onion.
CHICKEN/RICE: broth, chicken, brown rice, carrots (just a few), little onion and celery
BROCCOLI: cook broccoli first, drain half of water out, then add 1 can low-fat cream of chicken soup, about 1/2 packet of white gravy mix (mix it first in cold water in a cup then pour it in and bring to light boil), a little skim milk or fat-free cream at the end. I always have fat-free cream in my refrigerator that I use for coffee, and I put it in at the end in lots of my soups -- good in split pea too.
CHICKEN/NOODLE: broth, chicken, matchstick carrots, a few diced tomatoes, celery, onion, small amount of egg noodles, add 1 can low-fat cream of chicken soup if you want
VEGETABLE: Put these in first -- broth, cabbage, onion, celery, can of diced tomatoes with juice, then after they are mostly cooked, add squash, zucchini, a little cauliflower, some chicken if you want, a little brown rice if you want.
CHICKEN CHILI: Crock pot -- can of diced tomatoes, 1/2 onion, packet of chili powder, cans of chili beans, pork and beans, small kidney beans, 1/2 can drained black beans, 1/2 can cream corn, chicken breast (boiled or canned).
CHICKEN TORTILLA SOUP: broth, some diced tomatoes or salsa, some onion, chicken, >> then at the end, cut up corn tortillas into strips and put in right before eating. Top with fat free Kraft cheddar cheese and fat free sour cream.
SPLIT PEA (OR ANY BEAN) SOUP: Crock pot -- chicken broth, peas (rinse first), 1/2 onion, 1/2 package low fat ham cubes.
BLACK BEAN SOUP: Crock pot -- water (no broth), beans (rinse first), 1/2 onion, salsa. YUM! Serve over brown rice and top with fat free Kraft cheddar cheese and fat free sour cream.
~~~~~~~~~~~~~~~~~~~~~~~~~
The only thing to make note of is that the celery and onion take longer to cook, especially onion, so if you can't wait 30 mins for onions to cook, then just leave it out and use onion flakes instead. If you cut celery really small it cooks faster. ALWAYS put longer cooking items in first, then they can cook while you are cutting the the shorter cooking items (such as squash).
Go to several stores in your city and find the brand of low-fat cream of chicken soup that has the least fat. They have a wide range of choices. I buy a brand from Family Dollar, it's the best one around. When I go in there, I buy 20 cans and then I don't have to go back for a long time. You can put that in almost all of these different soups, and it gives it a creaminess and great flavor.
p.s. WATER, OF COURSE, in all those soups..... I didn't put measurements of ingredients because you need to make it the way you like it. My kids love the broccoli so I always make a huge pot of it (I buy a large size bag of cut up broccoli at Sam's and it barely fits in the pan but it cooks down), so of course I use a whole packet of gravy and about 3 cans of chicken soup. Just guess until you get it the way you want it.
From http://www.21daystofitness.com
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