By American Cancer Society
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Additional info for The American Cancer Society's Healthy Eating Cookbook: A Celebration of Food, Friendship, and Healthy Living
Add salt and pepper. Heat to serving temperature and serve immediately. May substitute pumpkin or other winter squash for butternut. May substitute 1% low-fat milk for apple juice for a less sweet taste. Makes 8 servings. Approx. per serving: 100 calories; 3 grams of fat Chinese Chicken-Noodle Soup 8 cups chicken broth, either homemade or canned 1/2 pound chicken or turkey breast, skinned, boned, and cut into small pieces 4 scallions, sliced 3 carrots, sliced 2 tablespoons light soy sauce 1 teaspoon sugar 1 tablespoon sherry 1/2 teaspoon fresh ginger root, finely minced 4 ounces whole-wheat vermicelli, broken into 1-inch pieces Place chicken broth into a large soup pot and bring to a boil over medium-high heat.
Combine all ingredients except salt and pepper in a stockpot. Bring to a boil and skim fat. Lower heat to keep from sticking. Simmer, partially covered, for 1-1/2 to 2 hours or until peas are soft, stirring occasionally. Makes 10 servings. Approx. 3 grams of fat French Onion Soup 2 tablespoons corn oil margarine 1-1/2 pounds onions, quartered and thinly sliced 2 cups fresh carrots, peeled and grated 1 tablespoon light brown sugar 3 tablespoons all-purpose flour 1 teaspoon paprika 6 cups beef broth, either homemade or canned 1 teaspoon fresh thyme or 1/2 teaspoon dried thyme 1/4 teaspoon salt (omit if using canned broth) 1/4 teaspoon pepper 6 slices (1 to 1-1/2 ounces each) whole-wheat or white French bread 1/3 cup part-skim mozzarella cheese, grated Melt margarine in a large soup pot over low heat.
Makes 5 servings. Approx. per serving: 195 calories; 7 grams of fat Baked Chicken Fingers 4 boneless, skinless chicken breasts 2 tablespoons cornstarch 1 egg 1 cup buttermilk 1 teaspoon salt 1 teaspoon black pepper 1 teaspoon garlic powder 1 teaspoon onion powder 1 cup all-purpose flour 1 cup bread crumbs Nonfat cooking spray Preheat oven to 350°. Cut chicken breast into 1/2-inch strips. Mix together in a bowl with the cornstarch, covering each strip evenly. In another bowl combine the egg, buttermilk, salt, pepper, garlic powder, and onion powder.
The American Cancer Society's Healthy Eating Cookbook: A Celebration of Food, Friendship, and Healthy Living by American Cancer Society