Add Whole Grains

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

bbq chix soup

Add Whole Grains

Adding barley or bulgur to a vegetable soup changes an appetizer into a hearty one-course meal.

And grain salads like tabbouleh are a filling and refreshing alternative to higher-calorie, starchy salads like macaroni or potato salad.

Recipe of the Day:  BBQ Chicken Soup

This flavorful soup is great when you have a craving for the sweet-savory taste of barbecue.

The polenta and beans add some heft to the broth and increase the fiber and protein content of this dish.

You can substitute lean beef or pork for the chicken, if you prefer – whatever the taste of “BBQ” means to you!

Makes 6 (1-cup) servings

1 tablespoon olive oil

1-1/2 cups chopped yellow onions

1 tablespoon minced garlic

1 teaspoon ground cumin

3 cups fat-free, low-sodium chicken broth

1-1/2 tablespoons polenta

8 ounces grilled boneless, skinless chicken breast, diced

1-1/2 cups cooked beans (any type of combination – black beans, pinto, cannellini, etc.)

6 (1/2-ounce) slices nitrite-free turkey bacon, cooked and crumbled

1/2 cup barbecue sauce

1/4 cup chopped cilantro

Chipotle puree

*Use as many organic ingredients as possible.

In a 3-quart saucepan, heat the oil over medium-high heat.

Add the onions and cook for 5 minutes, or until soft and just starting to brown.

Add the garlic and cumin and cook for 1 minute longer, until the garlic is fragrant; don’t brown the garlic.

Add the broth and bring to a boil.

Whisk in the polenta and reduce the heat to a simmer.

Stir in the beans, turkey bacon, barbecue sauce, cilantro, and Chipotle puree, if desired.

Simmer over low heat for 5 minutes or until heated through.

Per serving:  150 calories, 4 g total fat (0 g saturated), 10 mg cholesterol, 280 mg sodium, 22 g total carbohydrates (6 g sugars), 4 g fiber, 8 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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