Week of: January 30, 2012
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Superbowl Menu with a Secret
By Dana Jacobi
for the American Institute for Cancer Research
On Superbowl Sunday, planning a smart spread will make you a winner. For example, if you must serve chicken wings, bake them. For cold munchies, also favor baked snacks. But remember, the calories in baked potato chips and corn chips still add up very quickly. Even sticking with crudités and fat-free dip, keep dipping in and those calories will mount up faster than offside penalties.
So suppose your menu includes a zesty, fiber-rich and low-fat refried-bean dip accompanied by platters of colorful raw vegetables, and you blend fat-free yogurt into the guacamole. Your chili will be meatless and lean, the rice served with it whole-grain. There still is something else you can you do to come out a winner: Make this a "Souperbowl Sunday." Here's the secret: Studies show that eating soup before a meal helps you eat less. Not to worry, you can help your team stay leaner without the clutter and distraction of bowls and spoons when you serve this tomato soup. Thick and intensely flavorful, it is great sipped from a mug.
Preoccupied fans will think they are getting the cozy, canned original. Foodies hanging around for the feast will admire your clever, healthy re-creation of the soup everyone loves. Your game plan is to keep those mugs full all day and easy to reach.
Low in calories on its own, this smart strategy can help reduce how much you eat. It might even fill you up enough to resist that third brownie!!
Super-Bowl Tomato Soup
- 1 Tbsp. extra virgin olive oil
- 1 cup chopped onion
- 1/3 cup chopped scallions, green and white parts
- 1 (28-oz.) can no-salt added whole tomatoes in tomato sauce
- 3 marinated sun-dried tomato halves, rinsed and chopped
- 1 tsp. dried basil
- 1/2 tsp. sugar
- 1 cup low-sodium tomato juice
- Salt and freshly ground pepper
- Garlic croutons, if desired, for garnish
In small Dutch oven or large, heavy saucepan, heat oil over medium-high heat. Add onions and scallions, and cook until onions are soft, about 5 minutes, stirring occasionally. Add tomatoes one at a time, holding each over the pot and crushing it through your fingers. Add tomato sauce remaining in can. Add sun-dried tomatoes, basil, and sugar. Bring to a boil, reduce heat, cover and simmer soup for 20 minutes.
Using immersion blender, food processor or regular blender, purée soup until it is pulpy to smooth, as you prefer. Blend in tomato juice. Season soup to taste with salt and pepper. Serve immediately, garnished with croutons, if using. Or cool soup and refrigerate, tightly covered, for up to 3 days.
Makes 6 servings.
Per serving: 71 calories, 2.5 g fat (< 1 g sat fat), 12 g carbohydrates,
2 g protein 2 g fiber, 64 mg sodium.
Something Different is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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