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Soup Up Your Diet
"Souper" Ways to Meet Your MyPyramid Goals  (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 MyPyramidbased on a 2000 calorie reference diet*
Prep/Cook Time: 25 minutes Serves: 4 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 MIX cornstarch, broth and soy sauce. SPRAY nonstick skillet with vegetable cooking spray and heat 1 minute. Add chicken and stir-fry until browned. Remove chicken. ADD vegetables, ginger and garlic, and stir-fry until tender- crisp. STIR in cornstarch mixture and cook until mixture boils and thickens. Return chicken to skillet and heat through. Serve over rice. Calculated Nutritional Values per Serving (with Swanson Chicken Broth): Calories 413, Total Fat 4g, Saturated Fat 1g, Cholesterol 74mg, Sodium 633mg, Total Carbohydrate 59g, Dietary Fiber 4g, Protein 33g Calculated Nutritional Values per Serving (with Swanson Certified Organic or Natural Goodness Chicken Broth): Calories 413, Total Fat 4g, Saturated Fat 1g, Cholesterol 72mg, Sodium 469mg, Total Carbohydrate 59g, Dietary Fiber 4g, Protein 34g MyPyramid contributions (per serving)
Soup & Sandwich LunchServes: 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)
Breakfast Omelet SandwichesPrep/Cook Time: 15 minutes Serves: 2 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 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. 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 236, Total Fat 3g, Saturated Fat 0g, Cholesterol 1mg, Sodium 430mg, Total Carbohydrate 35g, Dietary Fiber 7g, Protein 16g MyPyramid contributions (per serving)
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