The Drs: Guilt Free Broccoli Soup & Chicken Fingers Recipe Swaps

The Doctors: Sparkpeople Cookbook

By making a few easy changes, you can cut calories and fat, helping you avoid extra pounds. Click here to read Slimming Sloppy Joe Recipe.

Guilt Free Broccoli Soup Recipe

The Doctors: Guilt Free Broccoli Soup

Simple swaps make this Broccoli Soup healthy and hearty.

Ingredients

  • 2 cups chopped broccoli
  • 2 cups low fat milk
  • 4 cups soup stock
  • 3 tbsp low-fat margarine
  • 3 tbsp flour
  • 1 cup low-fat cheddar cheese
  • 1 tsp salt substitute

Directions

  1. Steam broccoli in microwave for a few minutes.
  2. Melt margarine over medium heat in stock pot, then add flour to make a ball. Season.
  3. Add broccoli and soup stock. Whisk until flour mixture dissolves.
  4. Simmer until soup begins to thicken.
  5. Slowly add milk and thicken to taste.
  6. Remove from heat and add cheese.

By swapping Milk instead of Heavy Cream, you will cut 600 calories. Now you have a delicious, healthy soup that’s perfect for the cold winter days and the waistline.

Sparkpeople Chicken Fingers Recipe

Ingredients

  • 1 pound boneless skinless chicken tenders
  • One egg white, beaten
  • 1 tbsp honey
  • 2 cups crushed corn cereal flakes
  • 1/4 tsp black pepper

Directions

  1. Mix egg & honey in a bowl.
  2. Separately, combine cereal & pepper.
  3. Dip chicken tenders into egg mixture, then cover in crumb mixture.
  4. Layer on a baking sheet & bake at 450 degrees F for 10 to 15 minutes, until fully cooked.

Baking instead of frying instantly cuts the calories in half. Swap Skim Milk for Buttermilk and 1.5 teaspoons of White Vinegar.

The Drs: Healthy Honey Mustard Recipe

Making your own Honey Mustard dressing is easy. To make your own Healthy Honey Mustard, mix 1 1/4 cup yellow mustard, 3 tbsp. fat free sour cream, and 1 1/3 tbsp honey. Your kids will never know the difference! For a thicker dressing, puree baby carrots and mix them in.

Meg Galvin: The Sparkpeople Cookbook

Dr. Travis Stork said making these simple changes once a week could help you lose 10 pounds this year. Meg Galvin is the author of The Sparkpeople Cookbook, which contains hundreds of easy food swaps. Meg Galvin said, “You have to be satisfied with your food to stick with the plan.”

The Doctors tried Meg’s Chicken Fingers recipe with homemade Honey Mustard. She tested every recipe in the book on her kids before including it. You can click here to purchase The Sparkpeople Cookbook.

Heart Healthy Foods: Cranberry Juice, Pecans & Fish

What menu item can reduce your heart attack risk? Is it Pecans, Salmon, or Cranberry Juice? One to two servings of fish per week can reduce your risk of heart attack by ⅓. Fish contains Omega 3 fatty acids, which have been shown to lower triglycerides in your bloodstream.

Pecans and Cranberry Juice also have heart health benefits. Pecans lower your bad cholesterol by up to ⅓ and are packed with antioxidants. Pistachios have also been found to help your cholesterol.

Three glasses of Cranberry Juice each day can reduce your heart attack risk by 40%, and it’s good for your bladder. Antioxidants are great for your heart, but you want to skip the high-sugar cranberry cocktails.

The Drs: Dry Brush Teeth & Heart Disease

Brushing your teeth for just 30 seconds with a dry toothbrush, before brushing normally with toothpaste, can cut Tartar in your mouth by 60%. Tartar buildup leads to Gum Disease, which can cause Coronary Artery Disease.

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About the author

Pat Howard is a writer and editor in Los Angeles. He was born with a remote control in his hand, and is grateful to finally have a haven at Recapo for his pathological love of daytime television.

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