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Soup Up Your Diet
"Souper" Ways to Meet Your MyPyramid Goals

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Chicken & Vegetable Stir-Fry
Breakfast Omelet Sandwiches

(Family Features) - The U.S. Department of Agriculture's (USDA) MyPyramid symbolizes a personalized approach to healthy eating, allowing you to choose from a variety of options in each food group to meet your needs based upon your age, gender and level of physical activity.

Adding soup to your menu plan is a quick and simple way to help you meet the new recommendations. Most prepared soups are moderate in calories, low in fat and provide a good source of nutrients, as well as vegetables, lean meats and grains. There are also many varieties of soups to choose from, including reduced- and low-sodium selections, so you're sure to find a soup that's right for you!

Visit Campbell's Center for Nutrition & Wellness at www.campbellwellness.com for articles on ways to choose foods that meet the new MyPyramid recommendations. And get a FREE copy of Campbell's Soup for Life Plan, a flexible meal plan that you can customize to help you to meet your individual MyPyramid requirements.

Guide to MyPyramid
based on a 2000 calorie reference diet*

  • Vegetables: 2 1/2 cups
  • Fruit: 2 cups
  • Grains: 6 ounces (make at least 3 ounces whole grains)
  • Dairy: 3 cups of milk or milk products
  • Meat & Beans: 5 1/2 ounces

*Visit www.mypyramid.gov for your individual needs.

Soup has been called a "secret weapon" for weight loss success because you can actually eat more to weigh less. Because soup is a "low-calorie-dense" food, you can fill up on fewer calories and stay satisfied longer.

Why does soup work?

  • More for less! You can eat larger portions of water-rich foods, like broth-based soups, which have relatively few calories per serving.
  • Variety! With so many soup options, you can enjoy a different soup every day.
  • Satisfaction! No matter what your personal goals, soup can add taste, variety and satisfaction for a plan you can stick with.
  • Nutrition You Need! Cutting calories can often result in cutting nutrients your body needs. Choosing foods like soup that are low in calories but provide fiber and important vitamins and minerals, such as calcium, iron and vitamins A and C, can help ensure that losing pounds doesn't mean losing out on nutrition.

To get a FREE copy of Campbell's Soup for Life Plan, customize your own meal plans or obtain product information and recipes, visit www.campbellwellness.com.

Already tried the plan? Send us a note to let us know how it worked for you: Campbellwellness@campbellwellness.com.

Following are some "souper" delicious ideas that can help the whole family put MyPyramid into practice!

Soup & Sandwich Lunch
Serves: 1

1 serving (8 ounces prepared) Campbell's Healthy Request Tomato soup

Turkey Sandwich: 2 slices Pepperidge Farm 100% Whole Wheat Whole
Grain Bread, 2 ounces sliced turkey breast, 1 teaspoon mayonnaise, 2 pieces leaf lettuce and 2 tomato slices

1 cup total carrot sticks, celery sticks and red pepper strips

Calculated Nutritional Values per Serving with Campbell's Healthy Request Tomato soup: Calories 457, Total Fat 9g, Saturated Fat 2g, Cholesterol 50mg, Sodium 869mg, Total Carbohydrate 67g, Dietary Fiber 10g, Protein 29g

MyPyramid contributions (per serving)

  • Vegetables: 1 1/2 cups
  • Whole Grains: 2-ounce equivalent
  • Meats & Beans: 2-ounce equivalent

Chicken & Vegetable Stir-Fry

Ingredients
  • 2 tablespoons cornstarch
  • 1 3/4 cups Swanson Chicken Broth (Regular, Certified Organic or Natural Goodness)
  • 1 tablespoon low-sodium soy sauce
  • 1 pound boneless chicken breast, cut into strips
  • 5 cups cut-up vegetables (use a combination of broccoli florets, sliced carrots and green or red pepper strips)
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon garlic powder or 1 clove garlic, minced
  • 4 cups hot cooked rice, cooked without salt

Preparation
    1. MIX cornstarch, broth and soy sauce.
    2. SPRAY nonstick skillet with vegetable cooking spray and heat 1 minute. Add chicken and stir-fry until browned. Remove chicken.
    3. ADD vegetables, ginger and garlic, and stir-fry until tender-crisp.
    4. STIR in cornstarch mixture and cook until mixture boils and thickens. Return chicken to skillet and heat through. Serve over rice.

Preparation and Cooking Time
25 minutes

Calculated Nutritional Values per Serving (with Swanson Chicken Broth):

Calculated Nutritional Values per Serving (with Swanson Certified Organic or Natural Goodness Chicken Broth): Calories 413, Total Fat 4g, Cholesterol 72mg, Protein 34g, Carbohydrate 59g, Sodium 469mg

MyPyramid contributions (per serving)

  • Vegetables: 1 1/4 cups
  • Grains: 2-ounce equivalent (Substitute whole grain brown rice for white rice in this dish and you add 3 grams of fiber and whole grain to your meal.)
  • Meats & Beans: 3-ounce equivalent
    •

    Calories: 413g     Total Fat: 4g
    Cholesterol: 74mg     Protein: 33g
    Carbohydrates: 59g     Sodium: 633mg

    Serves
    Serves 4

    Breakfast Omelet Sandwiches

    Ingredients
    • 1/2 cup chopped fresh mushrooms
    • 1/4 cup chopped green pepper
    • 1/4 cup chopped tomato
    • 2 tablespoons finely chopped onion
    • 1/2 cup cholesterol-free egg substitute
    • 2 teaspoons freshly grated Parmesan cheese
    • 4 slices Pepperidge Farm 9 Grain Natural Whole Grain Bread

    Preparation
      1. Prep/Cook Time: 15 minutes
      2. SPRAY nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add mushrooms, green pepper, tomato and onion. Cover and cook until softened. Remove from skillet. Wipe out skillet with paper towel.
      3. SPRAY nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add 1/4 cup egg substitute and top with half the cooked vegetables. Cook until set but still moist on top, lifting edges of omelet with spatula. Sprinkle with half the cheese and fold in half. Place on 1 bread slice and top with another. Repeat with remaining ingredients.

    Calculated Nutritional Values per Serving:

    Calories: 236g     Total Fat: 3g
    Cholesterol: 1mg     Protein: 16g
    Carbohydrates: 35g     Sodium: 430mg

    Serves
    Serves: 2

    Notes, Tips & Suggestions
    MyPyramid contributions (per serving)
    • Vegetables: 1 1/2 cups
    • Whole Grains: 2-ounce equivalent
    • Meats & Beans: 2-ounce equivalent

    SOURCE: Campbell's Center for Nutrition & Wellness

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