Soup and Salad Night

Related topics: Eating Right

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.

Person cooking chicken soup

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

  1. Heat oil in Dutch oven or soup kettle over medium-high heat.
  2. Sauté carrot, onion and celery for 5 minutes; stir in broth, chicken, peppercorns, thyme and bay leaves.
  3. Reduce heat to low; simmer, partially covered for 20 minutes.
  4. Meanwhile, in small bowl, mix dumpling ingredients until well blended.
  5. Drop small spoonfuls of dumpling dough into simmering soup.
  6. Cover soup and allow dumplings to cook for about 20 minutes (they will rise to the top of the soup as they cook).
  7. Stir in spinach.
  8. 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 salad

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

  1. Prepare dressing: In small bowl combine cider vinegar, Dijon mustard and sugar. Gradually add olive oil until well blended. Season with salt and pepper.
  2. Prepare salad: In large bowl, combine beets and white kidney beans; toss with dressing.
  3. To serve, place arugula leaves on platter or in serving bowl; top with beet mixture.
  4. 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