The Healthy Plate: Soup can leave you full, but not fat
By: By JIM ROMANOFF For The Associated Press
The success of a healthy diet often relies on your ability to work it seamlessly into your lifestyle. Of course, if that was easy, Americans wouldn’t have an obesity problem. But there are ways to make it easier. And understanding a bit about the science of satiety — the sense of fullness that triggers us to stop eating — is a good start.
Barbara Rolls, an obesity researcher at Pennsylvania State University, specializes in that science. And her research has shown that when it comes to sticking with a healthy diet, volume matters. The title of her book sums it up: “The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories.”
She has found that most people eat the same volume of food every day, regardless of whether the actual number of calories varies. This tendency can be used to the dieter’s advantage.
If a person’s body craves a particular amount of food to feel satisfied, providing that volume with low-calorie foods is a simple strategy for eating fewer calories without feeling deprived.
Asian food is great for trying this with because low-calorie and high-fiber brown rice and vegetables are key ingredients.
For example, if you normally would eat a plate of sweet-and-sour chicken, try filling half your plate with brown rice and steamed vegetables before adding the chicken. This bulks your meal with healthy foods and still allows you to enjoy a favorite dish.
Eating soup, especially those that are broth- and not cream-based, is another good strategy. Soups are an easy way to fill up on low-calorie vegetables and liquid.
This ginger, garlic and soy sauce-spiked Chinese-style chicken noodle soup gets plenty of flavor from reduced-sodium chicken broth, low-fat boneless, skinless chicken breasts and plenty of vegetables.
CHINESE-STYLE CHICKEN NOODLE SOUP
Start to finish: 20 minutes (10 minutes active)
1 teaspoon canola oil
1 1/2 teaspoons minced garlic
2 teaspoons minced fresh ginger
Two 14-ounce cans reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1/2 pound boneless, skinless chicken breasts, cut into 1/2-inch pieces
1 tablespoon cornstarch
4 ounces Chinese wheat noodles
3 cups frozen sugar snap pea vegetable stir-fry mix
In a large pot, heat the oil over medium-high. Add the garlic and ginger and cook, stirring constantly, until fragrant and begin to turn golden, about 1 minute. Add the broth, soy sauce and vinegar. Cover the pot and bring to a simmer.
Meanwhile, in a small bowl, toss chicken with cornstarch. Add to the simmering broth along with the noodles. Return to a simmer and cook until the noodles are tender and the chicken is no longer pink in the center, about 3 minutes. Stir in the vegetables and cook until they are heated through.
Published in The Messenger 1.24.08