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Diabetic Recipes - Soups


Source for Recipes: The Low-Carb Bible
Authors: Elizabeth M. Ward, M.S., R.D. and Linda R. Yoakam, M.S., R.D., L.D.

Main Dish Chicken Soup

Ingredients:

1 can (49 1/2 oz) fat-free, reduced-sodium chicken broth or 3 cans (14 1/2 ounces each) fat-free, reduced-sodium chicken broth plus 6 ounces of water
1 c grated carrots
1/2 c sliced green onions
1/2 c diced red bell pepper
1/2 c frozen green peas
1 seedless cucumber
1/2 tsp ground white pepper
12 chicken tenders (about 1 lb)

Directions:

Place chicken broth (and water, if using) in large 4-quart Dutch oven.  Bring to a boil over high heat.  Add carrots, green onions, red pepper and green peas.  Bring to a boil.  Reduce heat and simmer 3 minutes.  Meanwhile, cut ends off cucumber and discard.  Using vegetable peeler, start at top and make long, noodle-like strips of cucumber.  Slice any remaining cucumber pieces thinly with knife.  Add cucumber strips to Dutch oven; simmer until cucumber is tender.  Add chicken tenders; simmer about 5 minutes or until chicken is no longer pink.

Makes 6 Servings.

Nutrients Per Serving:
158 Calories
7 g Carbohydrate
26 g Protein
15% Calories From Fat
3 g Total Fat
<1g Saturated Fat
68 mg Cholesterol
304 mg Sodium
2 g Dietary Fiber

****************************************

Pasta Meatball Soup

Ingredients:

10 oz 95% ground beef sirloin
5 tbsp acini di pepe pasta, divided
1/4 c fresh fine bread crumbs
1 egg
2 tbsp finely chopped parsley, divided
1 tsp dried basil leaves, divided
1/4 tsp salt
1/8 tsp black pepper
1 clove garlic, minced
2 cans (about 14 oz each) fat-free reduced-sodium beef broth
1 (8 oz) can tomato sauce
1/3 c chopped onion

Directions:

Combine beef, 2 tablespoons pasta, bread crumbs, egg, 1 tablespoon parsley, 1/2 teaspoon basil, salt, pepper and garlic in medium bowl.  Form into approximately 28 to 30 (1-inch) meatballs.  Bring beef broth, tomato sauce, onion and remaining 1/2 teaspoon basil to a boil in large saucepan over medium-high heat.  Carefully add meatballs to broth.  Reduce heat to medium-low; simmer, covered, 20 minutes.  Add remaining 3 tablespoons pasta; cook 10 minutes or until tender.  Garnish with remaining 1 tablespoon parsley.

Makes 4 (1 1/2 cup) Servings.

Nutrients Per Serving:
216 Calories
15 g Carbohydrate
22 g Protein
30% Calories From Fat
7 g Total Fat
2 G Saturated Fat
89 mg Cholesterol
599 mg Sodium
1 g Dietary Fiber

****************************************

Stir-Fry Beef and Vegetable Soup

Ingredients:

1 boneless beef top sirloin or top round steak (about 1 lb)
2 tsp dark sesame oil, divided
3 cans (about 14 oz each) reduced-sodium beef broth
1 pkg (16 oz) frozen stir-fry vegetables
3 green onions, thinly sliced
1/4 c stir-fry sauce

Directions:

Slice beef lengthwise in half, then crosswise into 1/8-inch-thick strips.  Heat Dutch oven over high heat.  Add 1 teaspoon sesame oil and tilt pan to coat bottom.  Add half the beef in single layer; cook 1 minute, without stirring, until slightly browned on bottom.  Turn and brown other side about 1 minute.  Remove beef from pan; set aside.  Repeat with remaining 1 tsp sesame oil and beef; set aside.  Add broth to Dutch oven; cover and bring to a boil over high heat.  Add vegetables; reduce heat and simmer 3 to 5 minutes or until vegetables are heated through.  Add beef, green onions and stir-fry sauce; simmer 1 minute.

Makes 6 Servings.

Nutrients Per Serving:
159 Calories
7 g Carbohydrate
20 g Protein
28% Calories From Fat
5 g Total Fat
5 g Saturated Fat
43 mg Cholesterol
356 mg Sodium
<1g Dietary Fiber

****************************************

Mexican Tortilla Soup

Ingredients:

Nonstick cooking spray
2 lbs boneless, skinless chicken breasts, cut into 1/2-inch strips
4 c diced carrots
2 c sliced celery
1 c chopped green bell pepper
1 c chopped onion
4 cloves garlic, minced
1 jalapeno pepper*, seeded and sliced
1 tsp dried oregano leaves
1/2 tsp ground cumin
8 c fat-free reduced-sodium chicken broth
1 large tomato, seeded and chopped
4 to 5 tbsp lime juice
2 (6-inch) corn tortillas, cut into 1/4-inch strips
salt (optional)
3 tbsp finely chopped fresh cilantro

*Jalapeno peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes.  Wash hands after handling.

Directions:

Preheat oven to 350 degrees.  Spray large nonstick Dutch oven with cooking spray; heat over medium heat.  Add chicken; cook and stir about 10 minutes or until browned and no longer pink in center.  Add carrots, celery, bell pepper, onion, garlic, jalapeno pepper, oregano, and cumin; cook and stir over medium heat 5 minutes.  Stir in chicken broth, tomato and lime juice; heat to a boil.  Reduce heat to low; cover and simmer 15 to 20 minutes.  Meanwhile, spray tortilla strips lightly with cooking spray; sprinkle very lightly with salt, if desired.  Place on baking sheet.  Bake about 10 minutes or until browned and crisp, stirring occasionally. Stir cilantro into soup. Ladle soup into bowls; top evenly with tortilla chips.

Makes 8 (1 3/4 cup) Servings.

Nutrients Per Serving:
184 Calories
16 g Carbohydrate
23 g Protein
15% Calories From Fat
3 g Total Fat
2 g Saturated Fat
58 mg Cholesterol
132 mg Sodium
4 g Dietary Fiber

Flourish

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*Many of the statements on this web site have not been evaluated by the Food and Drug Administration or other government, research or academic body; any that were are so marked. This information is not intended to diagnose, treat, cure or prevent diabetes or any disease. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Any products advertised are from third parties. You should read carefully all product packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Do not discontinue the use of prescription medication without the approval of your physician.

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***Recipes provided usually include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. User is solely responsible for their use of any content provided.