5 Secrets to never getting sick

Kick the cold

By Jeannette Moninger
From Health magazine
Ever wonder why you always seem to come down with a life-interrupting virus this time of year, while other women you know sail through the season sniffle-, cough-, and ache-free?

We canvassed the research and talked to top experts to uncover these key, study-backed secrets for staying well, even when you're surrounded by germs. The docs' number one tip: Get the flu vaccine, ASAP. Then, follow these simple steps to boost your virus protection even more.

Make friends with fresh air

Common wisdom has it that staying indoors, where it's warm and toasty, is easier on your immune system than being outside in the cold. Problem is, being inside puts you in close constant contact with other people—and their germs.

Not only does escaping into the fresh air give you a break from all those germs circulating inside, but going for a stroll can actually boost your immunity. "Exercise leads to an increase in natural killer cells, neutrophils, and monocytes, which ultimately increases immune function," says Ather Ali, ND, MPH, assistant director of Complementary/Alternative Medicine Research at the Yale-Griffin Prevention Research Center.

Relaxation fights off colds

There are a trillion reasons why taking time to chill out might be the last item on your to-do list. But here's why it should be a priority: "Being stressed will increase your susceptibility to catching a cold," says Ali. That may be because, over the long term, it leads to the ongoing release of stress hormones, such as glucocorticoids.
These impede your body's ability to produce cell-signaling molecules called cytokines, which trigger a disease-fighting response from your immune system. "You're also less likely to take care of yourself—get ample sleep, eat right, exercise—when you're stressed," says Ali, which is crucial to upping your immunity.

Clean hands are everything

Cold and flu can spread all too easily through touch. Keep your fingers away from your eyes, nose, and mouth as much as possible, and make sure to master the art of hand-washing. Soap and water remain your most effective tools there, according to the Centers for Disease Control and Prevention.

Germs can grow on bar soaps, so use the pumped kind—or better yet, a hands-free dispenser and choose regular soap over antibacterial. Lather for a solid 20 seconds before rinsing, and make sure to dry thoroughly (but not on your germy clothes!): "Damp hands are far more likely to spread bacteria than dry ones," says Dana Simpler, MD, a primary care physician at Mercy Medical Center in Baltimore.

The magic bullet

An occasional restless night is nothing to worry about, but a continuous lack of zzz's can hamper your immune system's ability to function. Though experts often say that sleep requirements vary by individual, a 2009 Carnegie Mellon study found that anything short of seven hours nearly triples your odds of catching a cold—and that means seven straight hours, with no middle-of-the-night wake-ups.
"For many of us, the only quiet time we have to think through things is when we're lying down at bedtime. Unfortunately, problem-solving in bed interferes with sleep," says Leslie Swanson, PhD, a sleep specialist at the department of psychiatry at the University of Michigan, Ann Arbor.

Next: The magic bullet

Read more articles at http://www.health.com

16 Little Ways to Lose Big Pounds

Tweak your lifestyle

By Jessica Girdwain
From Health magazine
It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over.

There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater’s Diet.

In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way.

Swap your go-to order

"I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I’ve lost 20 pounds in one month." —Kerri Butler, Joplin, MO

Skip the salty aisle

"I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings." —Heather Del Baso, Worcester, MA

Have a 300-calorie breakfast

"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I’ve shed 65 pounds." —Bo Hale, Tulsa, OK

Run your butt off

"When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I’ve lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They’re too big now!" —Lauren Castor, Anniston, AL

Kick the habit

"I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I’ve already dropped 37 pounds in three months!" —Leila Fathi, Memphis, TN

Do a purge

"I totally cleaned out my pantry. Once I replaced the foods I used to overindulge in, like ice cream, with lower-cal snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal, I began making better choices automatically. Now, I’m slimmer than I was before I had my two kids!" —Lori Feldman, Coconut Creek, FL

Healthy up your happy hour

"After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds." —Ellen Setzer, Cleveland, OH

Get fired up

"I loaded my iPod with jams that make me look forward to going to the gym. They energize me, allowing me to pick up speed on the elliptical—and because I want to hear my entire playlist, my workouts are longer now. Two months later, I’m down 13 pounds and have killer legs." —Kara Marshall, York, ME

Pile on the veggies

"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa Mondestin, New York City, NY

Get fit in five

"I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan Tiscareno, Hammond, IN

Downward dog it

"Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I’m now more in touch with my hunger cues—so I eat intuitively and stop when I’m full. I’ve gone down a jeans size, and my cellulite has disappeared!" —Jessica Nicklos, Morgantown, WV

Don’t supersize it

"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I’ve shaved off 16 pounds in seven weeks, and I’m on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL

Save room for your dessert

"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I’ve still managed to lose 20 pounds in three months." —Elaine Higginbotham, Fort Worth, T

Brave a new class

"Two months ago, I started going to Zumba twice a week. The crazy dance routines really tone your muscles—especially legs and abs—and give you a heart-pounding cardio workout. Eleven pounds later, I’ve almost reached my goal weight." —Morgan Howe, Rochester, NY

Nix nighttime eating

"Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I’d eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah Gilboa, Pittsburgh, PA

Walk with Spot

"My dog and I go for a walk every day, even if it’s for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn’t dare lace up my sneakers otherwise. All the walking adds up: I’ve lost more than 50 pounds this past year." —Jamie Altholz, Denver, CO

The Best and Worst Burgers

Recipes for disaster?

By Amanda MacMillan
Burgers are the quintessential summertime food, but not all hamburgers, or even turkey or veggie burgers, are created equal. Cooking method, portion size, and choice of bread and toppings can mean the difference between a relatively harmless lunch and a day's worth of calories, fat, and sodium.

We rounded up some of the healthiest and unhealthiest examples of what American restaurants are serving between two buns, and got an expert's feedback on the nutritional pitfalls. Here's what to look for—and what to stay far away from—the next time a burger craving hits.

Best plain burger patty

Wendy's Jr. Hamburger

A healthy rule of thumb is to keep your meal around 500 calories, says Katherine Brooking, a registered dietitian and cofounder of AppforHealth.com, but that can be hard with big juicy burgers and lots of fixings. You're generally safe, though, with the plainest, smallest burger available.
"If you stick with a plain single patty, you may even be able to have a small order of fries," she says. All the major drive-throughs have similar plain offerings, but Wendy's Jr. Hamburger—at just 230 calories, 8 grams of fat (3 grams saturated), and 470 milligrams of sodium—is the least nutritionall

Best low-carb burger

In-N-Out Burger's Hamburger With Onion, Protein Style

Health-conscious Californians love to order their burgers from this West Coast chain "protein style," which means the bun is replaced with a lettuce wrap. (The simple swap can save you 150 calories and 28 grams of carbohydrates.)

Here, a hamburger with onion and no bun has 240 calories, 17 grams of fat (4 grams saturated), and 370 milligrams of sodium; ask for ketchup and mustard instead of their signature spread to save another 80 calories.

Best burger with mushrooms and cheese

Dairy Queen's Mushroom Swiss GrillBurger

A burger topped with mushrooms has to be healthier than the competition, right?
"When it comes to fast food, all bets are off," says Brooking. "Mushrooms could have been sautéed in butter or high-fat oil, or had a lot of salt added."
Dairy Queen's quarter-pound Mushroom Swiss GrillBurger is best, with 590 calories, 35 grams of fat (12 grams saturated), and 700 milligrams of sodium. Remember: Veggies are usually a smart idea, but check nutritional information to see how much fat those seemingly healthy toppings are adding.

Best other-meat burger

Ted's Montana Grill's Skinny Dip Bison Burger

Want a more health-conscious burger but can't give up the meat? Bison (or buffalo) has fewer calories and less saturated fat than beef, says Brooking, making it a good substitute for picky carnivores.

At this chain founded by media mogul Ted Turner, you can order any burger with beef or bison meat. The Skinny Dip bison sandwich, served on an oat-and-wheat bun and topped with avocado slices, will run you 606 calories, 29 grams of fat (7 grams saturated), and—watch out!—1,973 milligrams of sodium; go bunless to save 210 calories and 360 milligrams of sodium

Best gluten-free burger (with bun!)

Cheeseburger in Paradise's Back to Basics Burger

Jimmy Buffet's tropics-themed establishment offers beef, turkey, and veggie burgers, as well as seafood and chicken. And now they're all available on gluten-free buns, which have 250 calories and 9 grams of fat—5 grams saturated.

The restaurant has long offered a gluten-free menu and modified meals for those with a gluten intolerance. But with this new addition, diners with celiac disease or gluten sensitivity can finally enjoy burgers the same way the rest of us can—utensil free, between two pieces of bread.

Best sliders

Ruby Tuesday's Zucchini Cake Minis

Don't let size fool you. A serving of mini burgers at some chains can easily cost you more calories than a single normal-size sandwich. (Chili's Big Mouth Bites dinner served with ranch dressing and fries totals more than 2,100 calories!)

Ruby Tuesday's combination meals, which let you pair mini burgers with soup or salad, is the smartest choice we found. Our favorites are the delicious zucchini cake patties—made with roasted red peppers and feta cheese—with 580 calories, 22 grams of fat (3 grams saturated), and 1,714 milligrams of sodium.

Best meatless drive-through burger

Burger King's BK Veggie Burger

Even vegetarians can have it their way with Burger King's Morningstar Farms Garden Veggie patty on a sesame-seed bun with lettuce, tomato, ketchup, and mayo. Order it without mayo and it's only 320 calories, 7 grams of fat (1 gram saturated), and 960 milligrams of sodium.

Brooking says high amounts of sodium are difficult to avoid in fast-food burgers. The current recommendation for most people is no more than 2,300 milligrams a day (about a teaspoon of table salt), because high-sodium diets can raise blood pressure and contribute to heart disease.

Best restaurant veggie burger

Denny's Veggie Burger

"America's diner" is known for its hearty breakfasts and fat-filled meals, but they get points in our burger book for offering an Amy's Veggie Burger made from organic grains, vegetables, and protein-rich soy.

Order it off the menu and it'll come with melted pepper Jack cheese, spinach, tomato, and grilled mushrooms on a wheat bun, with a side of balsamic vinaigrette and fresh veggies—all for 540 calories, 13 grams of fat (5 grams saturated), and 1,340 milligrams of sodium.

Best portobello burger

Cheeburger Cheeburger's Grilled Mushroom Portobello Sandwich

Cheeburger Cheeburger's portobello mushroom sandwich doesn't have any beef, but it's the same meaty texture and has much less saturated fat.

A plain portobello sandwich, served on a kaiser roll, will run you 476 calories, 24 grams of fat (5 grams saturated), and 1,415 milligrams of sodium. You can also get it on a platter, served with fries or onion rings and a side salad or coleslaw. Go easy on the signature sauces, which are notorious everywhere for corrupting even the healthiest of meal choices.

Best turkey burger

Hardee's and Carl's Jr.'s Charbroiled Turkey Burger

"In general, ground turkey has less saturated fat than ground beef," says Brooking, "but at a restaurant, you can never be sure whether one turkey burger is better for you than another beef burger." And we found plenty of turkey burgers covered in cheese, bacon, and even fried onion rings.

So we were delighted by the options at Hardee's and Carl's Jr. They teamed up with an editor from Men's Health to offer five turkey burgers under 500 calories: Plain, BBQ Ranch, or Mushroom & Swiss (at Hardee's) and Plain, Guacamole, and Teriyaki (at Carl's Jr.).

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Worst "cheeseburger"

Friendly's Grilled Cheese Burger

You've seen the best—now here's the worst! Friendly's has combined the burger with another greasy-gooey comfort food: the grilled cheese sandwich.

Not one grilled cheese sandwich, either. This monster "Big Beef burger" comes nestled between two grilled cheese sandwiches (four slices of bread!) layered with lettuce, tomato, and mayo, and will run you 1,540 calories, 92 grams of fat (35 grams saturated), and 2,490 milligrams of sodium. This is essentially three sandwiches masquerading as one!

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Worst double cheeseburger

Denny's Double Cheeseburger

When it comes to burgers, you could assume double-anything probably isn't the healthiest of options, which is why this Denny's burger made our worst list. Unlike many of the concoctions on our worst list, this double cheeseburger doesn't come with a ton of toppings or sugary sauces. It's essentially just the basics—cheese, lettuce, tomato, pickles, and red onions—and two beef patties.

This unassuming burger clocks in at 1,400 calories, 87 grams of fat (41 grams saturated), and 2,680 milligrams of sodium. We're begging you: Please don't add bacon!

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Worst drive-in burger

Sonic's Ring Leader Loaded Burger

For the most part, fast-food restaurants fared pretty well on our best and worst lists; their patties tend to be smaller and not as juicy (read: less fatty) than a lot of the diner or bar-and-grill chains. But, of course, there are exceptions.

With just one patty—plus bacon, cheese, a fried onion ring, and mayo—Sonic's Ring Leader Loaded Burger manages to pack in 1,230 calories, 86 grams of fat (28 grams saturated), and 1,230 milligrams of sodium. What's even worse? You can also order it as a double.

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Worst burger posing as breakfast

Perkins' Sunrise Burger

This hamburger patty also has a fried egg, bacon, hash browns, two cheeses, and sour cream, totaling (with fries) 1,580 calories, 91 grams of fat (29 grams saturated), and 2,490 milligrams of sodium. It also has 425 milligrams of cholesterol—142% of your daily recommended value!

"It's ludicrous that people are encouraged to eat like this," says Brooking. "If a healthy person has this meal once, it's obviously not going to result in a heart attack, but a lot of people should not even entertain the thought of putting an egg on a burger and loading it with toppings."

Next: Worst healthy-sounding burger

Credit: Health.com

Worst healthy-sounding burger

Ruby Tuesday's Avocado Turkey Burger
Turkey and heart-healthy avocado—what's not to like? But the deceitful title of this sandwich doesn't mention the Swiss cheese or bacon it's also served with. Once you know the whole story, it's easy to see why this one's 887 calories, 54 grams of fat, and 2,441 milligrams of sodium.
Ruby's plain turkey burger is a healthier option at just 700 calories. Or even better, ask for the Turkey Burger Wrap, which has just 591 calories.

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Worst oversized burger

Fifth Third Ballpark's Fifth Third Burger
The West Michigan Whitecaps' minor league baseball stadium serves the Fifth Third Burger: one and two-thirds pounds of beef, five slices of cheese, salsa, nacho cheese, Fritos, chili, lettuce, tomato, and sour cream, all on an 8-inch sesame-seed bun. It's meant to feed four, but you get a T-shirt if you eat it by yourself!  If you can't get to Michigan, rest easy: Cheeburger Cheeburger offers the 20-ounce Pounder—1,394 calories, 81 grams of fat (29 grams saturated), and 1,903 milligrams of sodium—which should tide you over.

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Worst fair or festival burger

Krispy Kreme Burger

It's the infamous Luther (Vandross) burger, also known as the Krispy Kreme burger. That's a hamburger patty, often with bacon and a fried egg, sandwiched between two doughnuts.

The Machine Shed, the Midwest chain who manned the Krispy Kreme doughnut booth at 2010's Wisconsin State Fair, upped the ante even more with an optional chocolate-covered bacon topping. There's no official word on how bad for you these really are, but with two original glazed donuts at 190 calories each, you're looking at quite a meal from just the "bun" alone.

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Worst burger melt

Red Robin's All-American Patty Melt

You might think a sandwich on marble rye bread has got to be healthier than one on a fluffy, doughy hamburger bun. This Red Robin creation will prove you wrong.
The All-American Patty Melt, topped with two slices of cheese, caramelized onions, and Thousand Island dressing, is one of the worst items on the Red Robin menu: 1,315 calories, 98 grams of fat, and 2,064 milligrams of sodium.

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Worst burger hybrid

Applebee's Quesadilla Burger

Swapping your bun for a tortilla isn't the solution, says Brooking. "When you're at the grocery, you can make smart choices and buy a low-fat tortilla with 100 calories. But at a restaurant, you have no idea what's in there."

Applebee's Quesadilla Burger is ground beef with "Mexi-ranch sauce," pico de gallo, bacon, and shredded lettuce, served in a pepper Jack and cheddar quesadilla. With 1,240 calories, 103 grams of fat (43 grams saturated), and 3,530 milligrams of sodium, it could bring you one step closer to a life-threatening heart attack.

Next: Burger so bad it should be illegal

Credit: Health.com

Burger so bad it should be illegal

Chili's Southern Smokehouse Bacon Burger

We thought we were going to have a tough time crowning the very worst burger. And then we found the Southern Smokehouse Bacon Burger.

Think of every high-fat, high-sodium, and high-calorie topping, and this one's got it: maple bacon, smoked cheddar, mayonnaise, crispy onion strings, and ancho-chile barbecue sauce. With fries, the meal has 2,290 calories and more fat and sodium than you should consume in two days: 139 grams of fat (211% of the proper daily intake), 46 grams of saturated fat (230%), and a bloodcurdling 6,500 milligrams of sodium (271%).
credit: health.com

Light Summer Sips

Quench your thirst

Don't be tempted by that cup of sugar-laden Kool-Aid or ice-cold margarita! When you need a summer drink, use these four light summer sips that will quench your thirst and cost you less than 250 calories.

Passion Fruit Mimosas
Upgrade your orange juice–based mimosa with this festive drink. Use prosecco, an Italian wine, to provide a bubbly base to this recipe without costing as much as Champagne. The passion-fruit juice will bring the same tangy flavor as OJ, without the acidity.

 

Ingredients

• 1 1/2 teaspoons grenadine
• 1 1/2 cups chilled passion fruit juice
• 1 (750 ml) bottle chilled prosecco
• Orange slices, for garnish

Mango-Mint-Rum Slush

If you love margaritas, cut up to 300 calories with this refreshing frozen drink. The recipe uses fresh mango, lime juice, and rum to get the same flavor of margarita mix without the unwanted sugar and preservatives. And the mint adds a surprising freshness to this ice-cold beverage. This drink can also be enjoyed sans alcohol if you don't want to imbibe.

Ingredients

• 3 cups coarsely chopped peeled mango
• 1 cup ice cubes
• 1 cup mango nectar
• 3/4 cup white rum
• 1/4 cup fresh lime juice
• 2 tablespoons sugar
• 1 tablespoon chopped fresh mint

 

Pressed Watermelon With Basil Water

This fruity drink clocks in at less than 50 thirst-quenching calories. Use white-wine vinegar and a bit of sea salt to create a salty-sweet combo that makes this recipe a perfect complement for grilled dishes. Plus, watermelon is rich in lycopene, which may protect against certain cancers.

Quench your summer-day thirst with this drink from Brian Preston-Campbell's Cool Waters. It's unbelievably yummy with grilled dishes.

Ingredients

• 4 cups red or yellow seedless watermelon chunks (about 1/4 large melon)
• 6-8 large basil leaves
• Pinch of sea salt
• 1/4 teaspoon white wine vinegar
• 4 cups chilled water

Preparation

Combine watermelon chunks and basil leaves in a colander placed over a large bowl. Using a metal ladle or spoon, press watermelon to extract as much juice as possible. (The remaining pulp should be fairly dry.) Season the juice with sea salt and white wine vinegar, and strain through a fine-mesh sieve into a large pitcher. Add 4 cups chilled water, stir, and serve.

Minted Sake and Pineapple Cooler

For sake novices, this cocktail, with its sweet flavor, is the perfect introduction to the Japanese rice wine. Pineapple is an excellent source of vitamin C and mint is thought to cure stomachaches. And the best part is the festive color: Let the finished drink stand for a bit before serving, and it will separate into a beautiful deep green topped with sea-green froth.

This cocktail is a nice way to introduce sake to novices and a new way for seasoned sake lovers to enjoy the rice wine. Let the finished drink stand for a minute before serving, and it will separate into a beautiful deep green drink topped with sea-green froth. Pouring the pineapple juice into a zip-top bag helps it freeze quickly because it's in a thin layer.

Ingredients

• 1 1/2 cups loosely packed mint leaves (about 1 ounce)
• 1 cup sake
• 1/4 cup sugar
• 3 (6-ounce) cans pineapple juice, divided
• 1/4 cup fresh lime juice
• Pineapple slices (optional)

Preparation

Combine mint, sake, and sugar in a blender; process for 2 minutes or until mint is very finely chopped. Strain sake mixture through a fine sieve over a bowl; discard solids. Stir in 2 cans pineapple juice and lime juice. Cover and chill.
Pour the remaining 1 can pineapple juice into a zip-top plastic bag; seal. Lay the bag flat in the freezer; freeze 1 hour or until frozen. Combine the sake mixture and frozen pineapple juice in a blender; process 1 minute or until thoroughly combined. Pour about 3/4 cup pineapple mixture into each of 5 glasses, and let stand 1 minute before serving. Garnish with pineapple slices, if desired.

 

Funtastic Asian Food Recipes

Chunky Chicken Noodle Soup

Ingredients

• 1 (3-pound) broiler-fryer, cut up and skinned
• 4 cups water
• 3/4 teaspoon poultry seasoning
• 1/4 teaspoon dried thyme
• 3 celery tops
• 2 cups water
• 2 ounces uncooked medium egg noodles
• 1/2 cup sliced celery
• 1/2 cup sliced carrot
• 1/3 cup sliced green onions
• 2 tablespoons minced fresh parsley
• 2 teaspoons chicken-flavored bouillon granules
• 1/4 teaspoon coarsely ground black pepper
• 1 bay leaf
• Additional coarsely ground black pepper (optional)

Preparation

Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until chicken is tender. Remove chicken from broth, discarding celery and reserving broth.
Skim fat from broth. Add 2 cups water and next 8 ingredients to broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
Bone and chop chicken; add to broth mixture. Cook 5 minutes or until thoroughly heated. Discard bay leaf. Ladle soup into bowls, and sprinkle with additional pepper, if desired.

Tortilla Chicken Soup

Ingredients

• 4 teaspoons peanut oil, divided
• 4 (4-ounce) skinless, boneless chicken thighs
• 1 (4-ounce) skinless, boneless chicken breast
• 7 1/2 cups sliced onion (about 3 medium)
• 1/2 cup chopped celery
• 3 garlic cloves, chopped
• 2 cups water
• 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
• 1 cup frozen whole-kernel corn
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 (28-ounce) can tomatoes, drained and chopped
• 2 (5.25-ounce) cans chopped green chiles
• 1 finely chopped pickled, seeded jalapeño pepper
• 4 (6-inch) corn tortillas, cut into triangles
• 5 tablespoons low-fat sour cream
• Cilantro sprigs (optional)

Preparation

Heat 1 tablespoon oil in a large Dutch oven over medium-high heat. Add chicken; cook 2 1/2 minutes on each side or until browned. Remove from pan. Cool slightly; coarsely chop. Add 1 teaspoon oil, onion, and celery to pan; sauté 5 minutes or until tender. Add garlic; sauté 2 minutes. Stir in water and broth, scraping pan to loosen browned bits. Stir in chicken, corn, and next 5 ingredients (chili powder through jalapeño pepper). Bring to a boil; reduce heat and simmer 45 minutes.
Stir in tortillas. Top with sour cream. Garnish with cilantro sprigs, if desired.

Southwestern Chicken Soup

Ingredients

• Cooking spray
• 1 cup chopped onion
• 3 garlic cloves, minced
• 6 cups fat-free, less-sodium chicken broth
• 1/4 cup uncooked white rice
• 1 teaspoon ground cumin
• 1 (16-ounce) can Great Northern beans, rinsed and drained
• 3 cups chopped skinless, boneless rotisserie chicken breast
• 1/2 cup coarsely chopped fresh cilantro
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 1 cup chopped seeded tomato
• 3/4 cup diced peeled avocado (about 1 medium)
• 1 tablespoon fresh lime juice
• 6 lime wedges

Preparation

Heat a large sauté pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic, and sauté 3 minutes. Add broth, rice, cumin, and beans; bring to a boil. Reduce heat; simmer 15 minutes. Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated.
Remove from heat, and stir in tomato, avocado, and juice. Serve with lime wedges.

Chinese Chicken-Noodle Soup

Ingredients

• 2 (3-ounce) packages ramen noodles, broken into 3-inch lengths
• 2 teaspoons canola oil
• 1 tablespoon grated fresh ginger
• 2 garlic cloves, minced
• 3 (15.75-ounce) cans low-sodium, fat-free chicken broth
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon chili-garlic sauce
• 2 boneless, skinless chicken-breast halves, thinly sliced
• Freshly ground white or black pepper
• 4 scallions, thinly sliced
• 2 cups prewashed baby spinach

Preparation

Place noodles (discard seasoning packages) in a large bowl; cover with boiling water. Soak 3 minutes; drain under running water. Divide among 4 soup bowls.
Heat oil in a medium saucepan over medium heat. Stir-fry ginger and garlic about 30 seconds. Add broth, soy sauce, chili-garlic sauce, chicken, and pepper to taste; bring to a boil. Reduce heat to low; simmer about 5 minutes, or until chicken is done. Remove from heat; stir in scallions. Ladle soup over noodles. Top with 1/2 cup spinach and chili-garlic sauce to taste.

Chicken-Noodle Soup with Spinach

Ingredients

• 2 teaspoons olive oil
• 1 teaspoon minced garlic
• 3 (14-ounce) cans fat-free, less-sodium chicken broth
• 2 skinless, boneless chicken-breast halves
• 1 (1-inch) cube Parmesan cheese, preferably with rind
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon grated whole nutmeg
• 1/2 cup uncooked tubetti (tiny tube-shaped pasta) or other small pasta
• 1 (5-ounce) package baby spinach
• 1/4 cup shaved fresh Parmesan cheese

 

Preparation

1. Heat oil in a large stockpot over medium-low heat. Add garlic; cook 10 seconds or until fragrant. Add broth, chicken, Parmesan cube, salt, pepper, and nutmeg. Bring to a boil; reduce heat to medium, and simmer 10 minutes. Remove chicken; set aside. Remove Parmesan cube; discard.
2. Return broth mixture to a boil. Add pasta; simmer 9 minutes or until pasta is tender.
3. Cut chicken-breast halves into thin strips; return to soup. Stir in spinach, and simmer 1 minute or until wilted. Divide soup evenly among 4 bowls; sprinkle with 1/4 cup shaved Parmesan cheese.

Chicken and Wild Rice Soup

Light cheese and a flour-and-milk mixture keep this soup creamy but surprisingly low in fat. Make a batch and reheat throughout the week for effortless and satisfying meals.

Ingredients

• 1 cup uncooked quick-cooking wild rice
• Cooking spray
• 1 cup chopped onion
• 2 garlic cloves, minced
• 3 cups fat-free, less-sodium chicken broth
• 1 1/2 cups cubed peeled baking potato
• 3 cups 2% reduced-fat milk
• 1/3 cup all-purpose flour
• 10 ounce light processed cheese, cubed (such as Velveeta Light)
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt
• 1/4 cup chopped fresh parsley (optional)

Preparation

Cook rice according to package directions, omitting salt and fat.
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 3 minutes. Add broth and potato; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 5 minutes or until potato is tender.
Combine milk and flour, stirring well with a whisk. Add the milk mixture to potato mixture; cook 5 minutes or until slightly thick, stirring constantly. Remove from heat; add cheese, stirring until cheese melts. Stir in rice, chicken, pepper, and salt. Garnish with parsley, if desired.

Chicken and White Bean Soup With Greens

Ingredients

• 1 tablespoon olive oil
• 1 1/4 cups thinly sliced leeks, white part only
• 1 large garlic clove, crushed
• 1/2 cup (1/4-inch-thick) slices carrot
• 6 cups reduced-sodium, fat-free chicken broth
• 1 1/2 cups skinless, boneless, shredded, rotisserie chicken
• 1 (2-inch) fresh rosemary sprig
• 1 (19-ounce) can cannellini beans, rinsed and drained
• 1 cup packed roughly chopped fresh kale
• 1 cup packed baby spinach
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon chopped fresh parsley

Preparation

1. Heat oil in a stockpot or Dutch oven over medium heat. Add leeks and garlic; cook, stirring occasionally, 3–4 minutes or until tender but not browned. Add carrots, and cook, stirring for 1 minute. Add broth, chicken, and rosemary; bring to a boil. Reduce heat, and simmer 5 minutes, skimming occasionally.
2. Add beans and kale, and simmer for about 5 minutes more. Add spinach, and cook 2–3 minutes more or until tender. Season with salt and pepper.
3. Remove rosemary sprig and garlic clove. Ladle soup into 6 warm bowls; sprinkle each with 1/2 teaspoon parsley.