Soup and Salad

Soup and salad make an ideal luncheon combination that can be light yet satisfying.  Nourishing to the body and spirit, soup is filing.  Salads, chock-full of fruits and vegetables, add bulk or fiber to the diet.  And if they are raw, the extra chewing that is necessary helps slow down the eating process. This allows more time for the stomach to signal the brain that you are getting full before overeating occurs.  Protein items in salads, such as cheese, cottage cheese, eggs, meat, fish, and poultry, contain some fat, which also aids in the feeling of fullness.

Serve any soup and salad recipe together for a wonderful lunch combination.  For a palette of color, try this Curried Chicken Soup and a Layered Salad combination.  The mild flavored soup complements the tart salad dressing made from plain low fat yogurt and reduced calorie buttermilk salad dressing mix.

Curried Chicken Soup Recipe

bowl of soupIngredients:

2 cans chicken broth, divided

1 cup chopped onion

1/2 cup chopped carrots

1/2 cup chopped celery

1 teaspoon curry powder

1 bay leaf

1/8 teaspoon dry mustard

Dash of ground turmeric

Dash of ground cloves

1/2 pound boneless, skinless chicken breasts, cut into 1/2 inch pieces

1/4 cup cold water

1 tablespoon plus 1 teaspoon cornstarch

3/4 cup skim milk

Combine 1 can chicken broth, onion, carrots, and celery in a Dutch oven.  Bring to a boil and cook 10 minutes.  Add the remaining can of broth, curry powder, bay leaf, mustard, turmeric, and cloves and simmer 10 minutes.  Remove the bay leaf, add the chicken, and return to a boil.  Cover, reduce the heat, and simmer for 15 minutes or until the chicken is tender.

Combine water and cornstarch and mix until smooth.  Add the cornstarch mixture and the milk to the soup and bring to a boil for 1 minute. 

Layered Salad Recipe


3 cups torn iceberg lettuce

1 can kidney beans, drained and rinsed

2 cups broccoli flowerets

2 cups sliced carrots

2 cups green pepper chunks

3 hard cooked eggs, sliced

1 carton plain low fat yogurt

1 tablespoon plus 2 teaspoons reduced calorie buttermilk salad dressing mix

Sliced green onions

Cherry tomatoes, halved

Parsley sprigs

Layer the lettuce, beans, broccoli, carrots, green pepper, and the eggs in a large salad bowl.

Combine the yogurt and the salad dressing mix and stir well.  Spread over the top of the salad. Garnish with the green onions, cherry tomato halves and parsley sprigs.