The Word on Weightloss

Soup is comforting and satisfying and adding a little salad or whole grain roll can make soup a healthy, fulfilling meal.

Soup warms our bodies during winter months; as a meal, it can also add to a greater feeling of satiety than some foods. Because soup takes a bit longer to eat than a sandwich, it also allows our brains time to tell our bodies we're feeling full. Generally, "broth" soups have fewer calories, carbs and fat than their cream-based counterparts.

January is National Soup Month, so whether you're having an exotic Chinese Hot and Sour Soup with chicken or a family favorite like Minestrone or tomato...make a big pot and load it with some leafy greens and lean protein or beans. Packing up a bowl with a fresh salad or a whole grain sandwich makes a great "brown bag" lunch too.

Eatingwell's Chicken and Spinach Soup with Fresh Pesto is packed with nutrients and doesn't take all day to make. It uses chicken breasts, bagged baby spinach and canned cannellini beans. Garnish your serving with fresh pesto for yummy basil flavor.

Ingredients

• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1/2 cup carrot or diced red bell pepper
• 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
• 1 large clove garlic, minced
• 5 cups reduced-sodium chicken broth
• 1 1/2 teaspoons dried marjoram
• 6 ounces baby spinach, coarsely chopped
• 1 15-ounce can cannellini beans or great northern beans, rinsed
• 1/4 cup grated Parmesan cheese
• 1/3 cup lightly packed fresh basil leaves
• Freshly ground pepper to taste
• 3/4 cup plain or herbed multigrain croutons for garnish (optional)

Preparation

1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

5 servings, about 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition

Per serving: 204 calories; 8 g fat (2 g sat, 4 g mono); 29 mg cholesterol; 16 g carbohydrates; 18 g protein; 6 g fiber; 691 mg sodium; 529 mg potassium.

Nutrition Bonus:

• Vitamin A (110% daily value), Folate & Vitamin C (20% dv).
• Low calorie, low carb, low cholesterol, low saturate fat, heart healthy, high fiber.

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat