One of our lovely readers, my dear friend, and a father to a brand new baby girl, Woody, requested help on ideas for dinner.  He wants high starch, high protein, low sodium, low fat, cheap dinner to feed a manly appetite.  Knowing that he needs all the good fuel for his body he can get right now, taking care of Momma and Babybear, how could I not dig through my recipe books for him?

Fortunately, I have a bunch of recipes from the American Heart Association Cookbook.  I copied so many recipes out of there.  Everything looked delicious and healthy at the same time!

To start Woody off, here’s a hearty soup for this chilly winter.

Lima Bean Chowder with Ham

Serves 5, About 1 cup per serving

1 tbs. light stick margarine

2 medium ribs of celery, cut crosswise into 1/2 inch pieces

2 medium carrots, cut crosswise into 1/4 inch pieces

2 cups fat-free, low-sodium chicken broth

15.5 oz. can no-salt-added lima beans, butter beans, or navy beans, rinsed if desired, drained, or 1 cup frozen no-salt-added lima beans or butter beans, cooked

1/2 cup diced low-fat, lower-sodium ham

1/2 frozen no-salt-added or canned pearl onions (rinsed and drained if canned)

1/2 tsp. dried thyme, crumbled

1/2 tsp. garlic powder

1/8 tsp. pepper

1 cup fat free milk

1/3 cup all-purpose flour


Heat a medium saucepan over medium heat.  Cook the margarine, celery, and carrots for 3 to 4 minutes, or until the vegetables are tender-crisp, stirring occasionally.

Stir in the broth, beans, ham, onions, thyme, garlic powder, and pepper.  Bring to a simmer over medium high heat.  Reduce the heat to medium low; cook, covered, for 10 minutes, or until the vegetables are tender, stirring occasionally.

In a small bowl, whisk together the milk and flour until most lumps are gone.  Whisk into the soup.  Increase the heat to medium high; cook, uncovered, for 3 to 4 minutes, or until the mixture is thickened, stirring occasionally.

Nutritional Info:

Calories 166

Total Fat 2.0 g

Saturated 0.5 g

Polyunsaturated 0.5 g

Monounsaturated 0.5 g

Cholesterol 6 mg

Sodium 188 mg

Carbohydrate 28 g

Fiber 5 g

Protein 10 g