Soup's On!

Is there anything more comforting than homemade soup? Today's six yummy soups include Chunky Chicken and Vegetable Soup and Hearty Mushroom Barley Soup. Enjoy!

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

CHUNKY CHICKEN AND VEGETABLE SOUP

This came from a diabetic recipe magazine years ago; I wish I had noted it better than that. If anyone recognizes this and where it's from, please comment and let me know. (Thanks!) Serves 4.

Ingredients

1 Tbs canola oil

1 boneless skinless chicken breast (4 ounces), diced

1/2 C chopped green bell pepper

1/2 C thinly sliced celery

2 green onions, sliced

2 cans (14 1/2 ounces each) chicken broth

1 C water

1/2 cup sliced carrots

2 Tbs cream

1 TBS finely chopped fresh parsley

1/4 tsp dried thyme leaves

1/8 tsp black pepper

Directions

Heat oil in large saucepan over medium heat. Add chicken; cook & stir 4-5 minutes or until no longer pink. Add bell pepper, celery & onions. Cook & stir 7 minutes or until vegetables are tender.

Add broth, water, carrots, cream, parsley, thyme & black pepper. Simmer 10 minutes or until carrots are tender.

Per serving: Calories 130; Total fat 8g (Sat fat 3g); Protein 9g; Carbohydrate 5g; Cholesterol 27mg; Sodium 895mg; Dietary fiber 1g; Exchange: 1 lean meat, 1 vegetable, 1 Fat

LEEK-MUSHROOM SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g

Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk

ENGLISH PEA SOUP

Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup

Ingredients

10 oz pkg frozen English peas

1/4 head lettuce

3 oz fresh lettuce

3 oz fresh spinach leaves

1/2 cup green onions -- chopped

2 tsp chicken bouillion granules

1/8 tsp black pepper

1-1/4 cup water

1/4 cup skim milk

Directions

Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.

Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.

Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g

Diabetic Exchanges: 1/2 starch/bread

CHEESY CAULIFLOWER SOUP

Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2

Source: Family Circle's "All-time Favorite Recipes"

Book Title: Family Circle's "All-time Favorite Recipes”

View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup

Ingredients

1 tablespoon olive oil

1 cup chopped green onion

4 cups chicken broth

2 packages (8 ounces each) fresh cauliflowerets

1/4 cup all-purpose flour

1-1/2 cups shredded pepper-Jack cheese (6 ounces)

1/4 cup roasted red peppers

1/2 teaspoon salt (optional)

1/4 teaspoon hot-pepper sauce

Directions

Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.

Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.

Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.

Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g

Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat

HEARTY MUSHROOM BARLEY SOUP

Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup.

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread