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Monday, October 06, 2014

Warm Soup: Perfect for Autumn Supper

The 5 Day Pouch Test: Express Study Guide

When post-WLS patients discover soup it often becomes their go-to comfort food. Soup is a very effective tool for calming carb cravings and satisfying our emotional need for comfort with food.

This time of year when the air turns chilly I love to cook hearty stews. I've found since having gastric bypass weight loss surgery stews are easily tolerated and a great way to incorporate vegetables and fiber in my restricted diet. There are so many great flavors to explore the palate is engaged and satisfied. One of my favorite recipes is for Chicken & Carrot Stew. It can be prepared in less than an hour and packs a whollop of great flavor and nutrition.

Chicken and Carrot Stew

This stew is so tasty and nutrient rich! I enjoy taking leftovers for lunch. Be sure to measure an appropriate portion for your surgically repaired weight loss surgery stomach because it is very easy to get ahead of the pouch with a stew.

Carrots are the leading source of beta-carotene in the American diet. They also contain flavonoids that are the phytochemicals that function as antioxidants. That is a very good reason to include them in the diet as flu and cold season approaches.

1 tablespoon olive oil

4 skinless, boneless chicken breast halves (1 pound total) cut crosswise into quarters
2 tablespoons flour
1 large onion cut into 1-inch chunks
3 cloves garlic, minced
1 pound peeled "baby" carrots
2/3 cup low-sodium chicken broth
½ teaspoon dried marjoram
¼ teaspoon ground ginger
Salt & Pepper to taste

In a large nonstick skillet, heat the oil over moderate heat. Dredge the chicken in the flour, shaking off the excess. Sauté for 2 minutes per side or until lightly browned. With a slotted spoon, transfer the chicken to a plate.

Add the onion and garlic to the pan and sauté for 7 minutes or until the onion is tender. Add the carrots, tossing to coat. Add the broth, 2/3 cup of water, the marjoram, ginger and bring to a boil. Reduce to a simmer and cook for 7 minutes or until the carrots are crisp-tender.

Add the chicken, cover and cook for 4 minutes or until he chicken and carrots are tender. Serves 4 (normal).

Per normal (non-gastric bypass) serving: Calories 248; Fiber 5g; Protein 29g; Total Fat 5g; Saturated Fat 1g; Cholesterol 66mg; Sodium 565mg.

Gastric bypass patients should measure one cup of stew and eat until full, but no more than one cup.

Below is an excerpt from our newly published eBook: The 5 Day Pouch Test: Complete Recipe Collection :

Good idea: Measure soup servings

"What I've learned is that soups must be measured. Clear soups or smooth soups without solids should be measured in 1-cup servings and eaten within about 15 minutes. Soups and stews with solids must also be measured, but differently. Use a slotted spoon scoop out solids into a 1/2-cup measuring cup. Put that in your bowl, and then add an additional 1/2-cup of the soup - both liquid and solids. This makes a good hearty 1-cup serving that should keep us full and satiated for a long time after the meal. Thick chili with beans and meat is best measured in 2/3-cup servings. It seems like these hearty dishes are much more filling: it is best to start with a smaller portion. Again, with hearty chili and stews avoid exceeding more than 1-cup volume for any meal."

Suggested Soup Recipes from Cooking with Kaye Methods to Meals: Protein First Recipes You Will Love
  • Famous Senate Bean Soup - Page 59
  • Chicken and Soba Noodle Soup - Page 68
  • Autumn Vegetable Minestrone - Page 63
  • Zesty Hamburger Soup - Page 71

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