Sometimes a steaming bowl of soup is all you need for a nourishing lunch or dinner. Choosing one that’s packed with vegetables and herbs but low in fat and sodium can boost your spirits and your health.

These easy-to-prepare recipes contain several servings of fresh vegetables, helping you get your recommended daily quota.

Old-Fashioned Chicken Noodle Soup is so much better than any canned version that you’ll never go back. Butternut and Ginger Soup, a healthy version of a high-fat favorite, is cholesterol-free and loaded with fresh vegetables.

LEGEND:
VERY LOW FAT: Recipes with 10 gm of fat or less per serving.	LOW CHOLESTEROL: Recipes with 30 mg of cholesterol or less per serving.		LOW SODIUM: Recipes with 240 mg of sodium or less per serving.

Butternut and Ginger Soup

1 t. mild olive oil
1½ c. chopped onion
3 cloves garlic, crushed
2 t. chopped fresh ginger
6 c. peeled raw butternut squash
1 c. new potatoes, peeled and chopped
1 c. unsweetened 100 percent apple juice
3 c. water
½ c. skim milk
½ t. salt

Garnish
½ c. chopped Granny Smith apple
2 T. chopped parsley

Heat the oil in a large saucepan over medium-high heat. Sauté the onions three minutes or until tender. Add the garlic and ginger and cook one minute longer. Add the squash, potatoes, apple juice, and water. Bring to a boil. Reduce the heat and simmer 35 to 40 minutes or until very soft. Purée soup in a blender or food processor in batches, until smooth. Pour back into the an and stir in the milk and salt. Reheat and serve topped with chopped apple and parsley. Serves six.

Per Serving
Calories	190
Fat	1 gm
Calories from fat	8%
Cholesterol	0 mg
Sodium	20 mg
Carbohydrates	45 gm

Old-Fashioned Chicken Noodle Soup

1 t. vegetable oil
½ c. onion, minced
½ c. carrots, diced
½ c. celery, sliced
½ t. garlic powder
1/8 c. flour
¼ t. dried oregano flakes
3 c. chicken broth, reduced sodium
2 c. potatoes, peeled, diced
¼ c. chicken, cooked, chopped
½ c. whole milk
1 c. noodles, yolk-free, enriched, uncooked

Heat oil over medium heat in large saucepan. Add minced onions, carrots, celery, and garlic powder. Cook until onions are tender, about three to five minutes. Sprinkle flour and oregano over vegetables; cook about one minute. Stir in chicken broth and potatoes. Cover and cook until tender, about 20 minutes. Add chicken, milk, and noodles. Cover and simmer until noodles are tender, about 10 minutes. Serves eight.

Per Serving
Calories	205
Fat	4 gm
Calories from fat	18%
Cholesterol	8 mg
Sodium	107 mg
Carbohydrates	22 gm

Source: Centers for Disease Control and Prevention, National Cancer Institute

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