Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"It was a big story and yesterday’s soup. Who cares?"
-Willard Scott, Weatherman

The refrigerator light goes on...

This is a quick and easy soup. It does take a bit of time to simmer - just long enough to watch Jeopardy - but it’s perfect on a cold night: warm, creamy and really filling. All of that with 5 grams of fiber and tons of vitamins.


"Just what the heck is a calorie and what do I do with it?!" I hear this a lot from my patients and knowing the answer is the basis for success in eating well.

The calorie is a unit of measure of energy, sort of like the watts on a light bulb. It takes more energy (watts) to burn a brighter bulb, just as it takes more energy (calories) to climb the stairs than using the elevator.

The energy your body needs to operate comes from three different fuels: proteins, fats, and carbohydrates, and the foods that you eat contain some or all of these. Each gram of carbohydrate or protein has four calories, while a gram of fat has nine.

This gap between the number of calories in fats and carbohydrates or proteins is one of the reasons why a high fat diet can be bad for you. Because fats are denser, it's easy to eat over double the calories by eating the same weight of fats as carbohydrates or proteins.

For instance, a tablespoon of granulated sugar has 46 calories, while a tablespoon of butter has 119 calories—even though they both are the same measure and weigh about the same.


Creamy Chicken and Potato Soup

Servings = 4 | Serving size =2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4.

As with almost all soups this recipe is better the next day.

2 tsp grapeseed or olive oil
1 large red onion (diced)
2 large carrots (peeled and diced)
1 cloves garlic (minced)
2 cups low sodium chicken or vegetable broth
1/2 cup water
1/4 tsp salt
1 lb Yukon Gold potatoes (cut into 1 inch cubes)
fresh ground black pepper (to taste)
1 lb boneless skinless chicken breast (cut into 1/2 inch cubes)
1 cup 2% milk
3 Tbsp fresh dill

Place the grapeseed oil in a large stock pot over medium heat. Add the red onion and cook for about 3 minutes.

Add the carrots and garlic and cook for another 5 minutes until the onions begin to turn translucent.

Add the chicken stock, water, salt and potatoes. Season with pepper and reduce the heat to low.

Simmer for about 50 minutes. Stir occasionally. Cook until the potatoes are soft and beginning to fall apart.

Add the chicken breast and fresh dill. Stir and then slowly ad the milk. Cook for another ten minutes.


Nutrition Facts

Serving size = 2 cups

Servings = 4


Amount Per Serving

Calories 327 Calories from Fat 52
% Daily Value
Total Fat 6g 9%
    Saturated Fat 2g 8%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 70mg 23%
Sodium 338mg 14%
Total Carbohydrates 35g 12%
    Dietary Fiber 5g 20%
    Sugars 9g
Protein 34g
Vitamin A 189% Vitamin C 52%
Calcium 15% Iron 13%
Vitamin K 10 mcg Potassium 1228 mg
Magnesium 80 mg