Chowder-Down Corn and Chicken Soup
1 large onion, chopped
1 can (14½ oz) fat-free chicken broth
1 can (10¾ oz) reduced-fat cream of chicken soup
1 can (4 oz) chopped mild green chile peppers
2 c boneless, skinless chicken breast, cooked and cubed
1 can (14½ oz) cream-style corn
1 can (14½ oz) whole-kernel corn
½ tsp chili powder
½ c fat-free milk
- Stir all the ingredients together in a large pot.
- Cook over medium heat to desired thickness.
Makes 6 servings
Per serving: 242 calories, 21 g protein, 32 g carbohydrates, 3 g total fat
What you save:
117 calories, 13 g fat
Keep-It-Off Stroganoff
1½ lb lean sirloin steak, cut into 1"-long strips about ¼" thick
1 onion, sliced
2½ Tbsp flour
1 c frozen sliced mushrooms
1 can (14½ oz) nonfat beef broth
1 tsp Dijon mustard
1 tsp paprika
1 c fat-free sour cream
4 c cooked egg noodles
- Brown the beef and onion in a large nonstick skillet.
- Add the flour to the skillet and stir the beef until coated.
- Add the mushrooms, broth, mustard, paprika, and sour cream to the mixture, stirring constantly until the sauce develops a creamy consistency.
- Serve over noodles.
Makes 6 servings
Per serving: 408 calories, 39 g protein, 38 g carbohydrates, 10 g total fat
What you save:
90 calories, 10 g fat
Change-Your-Tuna Melt
½ c chopped celery
1 onion, chopped
¾ c shredded reduced-fat American cheese
¾ c reduced-fat cottage cheese
1 can (6 oz) tuna, drained and flaked
¼ c reduced-fat mayonnaise
1 Tbsp lemon juice
3 English muffins, split in half
- Cook the celery and onion in a large nonstick skillet.
- Add the cheeses, tuna, mayonnaise, and lemon juice to the skillet and cook the mixture just long enough to warm it up.
- Spread one-sixth of the mixture on each English muffin half.
- Put the muffin halves on a cookie sheet and bake at 350°F for 10 minutes.
Makes 3 servings
Per serving: 386 calories, 33 g protein, 36 g carbohydrates, 12 g total fat
What you save:
96 calories, 8 g fat
Old-World Spaghetti with Meat Sauce
1 lb extra-lean ground beef
2 onions, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 c sliced mushrooms
2 cans (16 oz) whole tomatoes, undrained
1 jar (14 oz) spaghetti sauce
2 Tbsp Italian seasoning
1 package (16 oz) spaghetti, cooked
- Brown the meat in a large saucepan.
- Drain the fat from the meat.
- Add the chopped onion, green pepper, and garlic to the pot and cook until tender.
- Pour in the mushrooms, tomatoes, sauce, and seasoning and stir everything together.
- Simmer for at least 30 minutes.
- Serve ½ c sauce over 1 c spaghetti.
Makes 6 servings
Per serving: 532 calories, 30 g protein, 80 g carbohydrates, 10 g total fat
What you save:
90 calories, 10 g fat
Beef-and-Brew Stew
1¼ lb beef stew meat cut into 1" cubes
1 large onion, chopped
1 clove garlic, minced
1 c water
1 bottle (12 oz) of your favorite beer
2 tsp Italian seasoning
1 c frozen, sliced mushrooms
¼ c chopped celery
½ c sliced carrot
2 c frozen peas
2 potatoes, peeled and cubed
- Brown the beef cubes in the bottom of a heavy nonstick pot.
- Add the onion and garlic and cook until tender.
- Pour in the remaining ingredients and bring the mixture to a boil.
- Cook for 30-45 minutes, or until the vegetables are tender.
Makes 8 servings
Per serving: 196 calories, 17 g protein, 17 g carbohydrates, 5 g total fat
What you save:
173 calories, 7 g fat
» Health archive
Men's Health Philippines - November 2006 Issue
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"We clearly don't always eat based on hunger. People may indulge to fulfill a psychological need."
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