Soup is one of my favorite comfort foods, especially when the weather starts to cool off. These six soup recipes can help warm you up while tasting absolutely yummy. Check out the Quick Minestrone, the Cream of Potato Soup, or any of the other yummy soups in today's post. Enjoy!
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
HEARTY REUBEN SOUP
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 cup canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Notes:
A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
ALPHABET TURKEY SOUP
Yield: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
CREAM OF POTATO SOUP
Yield: 6 servings
Source: "Cooking with the Diabetic Chef" by Chris Smith
Info: http://diabeticgourmet.com/book_archive/details/23.shtml
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, diced
1 stalk celery, diced
1 quart chicken stock
1 pound potatoes, peeled and quartered
1/2 teaspoon marjoram
1 cup low-fat (1%) milk
1/2 teaspoon salt
1/4 teaspoon white pepper
4 tablespoons fresh parsley, minced
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and celery and cook about 5 minutes, or until the vegetables are tender. Add the chicken stock, potatoes, marjoram, and thyme. Bring to a simmer and cover to cook for 25-30 minutes, or until the potatoes are tender.
Place the mixture in a food processor and blend until smooth. Whisk in the milk until the mixture is then enough. Add the salt and pepper and mix well. Serve with 1 tablespoon of parsley overtop of each bowl.
Nutritional Information Per Serving (About 1 cup): Calories: 121, Fat: 3 g, Cholesterol: 6 mg, Sodium: 296 mg, Carbohydrate: 19 g, Protein: 5 g, Diabetic Exchanges: 1 Starch, 1/2 Fat
QUICK MINESTRONE
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1/4 pound lean ham, cut into small pieces
1 can (10-3/4 oz.) condensed onion soup
2 cups canned tomatoes (with juice), cut into pieces
1/2 cup each: diced carrot and celery
1 medium zucchini, diced
1 large clove garlic, minced
1/3 cup minced fresh parsley
1 bay leaf
1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper
5 cups water
1 cup broken uncooked spaghetti
1 can (15 oz.) cannellini, navy or other white beans, undrained
1/4 cup grated Parmesan cheese
Directions
In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.
Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.
Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch
Showing posts with label Chicken Soup with Lime and Cilantro. Show all posts
Showing posts with label Chicken Soup with Lime and Cilantro. Show all posts
Wednesday, September 29, 2021
Wednesday, August 4, 2021
Wednesday (Hump Day) Recipes
It's Wednesday (otherwise known as Hump Day), half-way through the week. If we made it this far, we can make it to the weekend.
Of course, we do need to eat. To that end, here are six yummy recipes to help you through the day, including Spicy Chicken Pie and Orange Cranberry Bread. Enjoy!
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Find this recipe at:http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving: Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
SPICY CHICKEN PIE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
Of course, we do need to eat. To that end, here are six yummy recipes to help you through the day, including Spicy Chicken Pie and Orange Cranberry Bread. Enjoy!
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
EGGPLANT AND TOMATO CASSEROLE
Yield: 8 servings
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml
View Online: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Find this recipe at:http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes.
Serve garnished with thin slices of lime.
Nutritional Information Per Serving: Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 Fruit
SPICY CHICKEN PIE
Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
ORANGE CRANBERRY BREAD
Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/412.shtml
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg ; Carbohydrates: 19 g; Exchanges: 1 Starch, 1/2 Fat
Wednesday, July 14, 2021
Chicken
There was a time when chicken was reserved for Sunday dinner. (Think early- to mid-twentieth century.) Now, it's more or an anytime food.
Today's six chicken recipes include Loaded Chicken Totchos and 20-Minute Chicken Creole. Enjoy!
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
Today's six chicken recipes include Loaded Chicken Totchos and 20-Minute Chicken Creole. Enjoy!
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
LOADED CHICKEN TOTCHOS
This is from Old El Paso, and begins, "Nachos and tots join forces in this fun and festive easy sheet-pan appetizer."
Prep Time: 15 minutes; Total Time: 50 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/loaded-chicken-totchos.
Ingredients
1 bag (32 oz) Ore-Ida™ Tater Tots™ frozen potatoes
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 tablespoons vegetable oil
2 tablespoons water
1 package (0.85 oz) Old El Paso™ chicken taco seasoning mix
2 cups shredded deli rotisserie chicken
2 cups shredded Mexican cheese blend (8 oz)
1/4 cup sour cream
2 medium plum (Roma) tomatoes, diced
2 tablespoons chopped fresh cilantro leaves
Preparation
Heat oven to 425°F. Line large rimmed pan with cooking parchment paper. Place frozen potatoes on pan. Bake as directed on bag, stirring halfway through.
Meanwhile, in medium bowl, mix chiles, oil, water and taco seasoning mix. Stir in chicken.
Sprinkle potatoes with 1 cup of the cheese; top with chicken mixture. Top with remaining 1 cup cheese. Bake 7 to 9 minutes longer or until cheese is melted and chicken mixture is hot.
Top with sour cream, tomatoes and cilantro.
Expert Tips
Like crispy tots? Add 5 minutes to initial bake time for crispier totchos. Want pretty sour cream? Spoon sour cream into 1-quart resealable food-storage plastic bag; seal, and cut 1/4-inch tip from corner. Squeeze sour cream in zigzag pattern over totchos.
Exchanges: 1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 1 High-Fat Meat; 3 1/2 Fat; Carbohydrate Choices:2
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
Friday, May 14, 2021
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Chile Con Queso and Teriyaki Turkey Burgers. Enjoy!
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
HUMMUS-VEGGIE WRAPS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
You can view this online at https://diabeticgourmet.com/diabetic-recipes/hummus-veggie-wraps.
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Fat: 8.6 g; Saturated Fat: 0.5 g; Fiber: 6.7 g; Sodium: 625 mg; Protein: 10 g; Carbohydrates: 38 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
VEGETABLE AND BEAN SOUP
Recipe Yield: Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Title: The Everyday Low-Carb Slow Cooker Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Notes:
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
TERIYAKI TURKEY BURGERS
Recipe Yield: Yield: 6 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-turkey-burgers.
Ingredients
Burger Mixture:
1-1/4 cups sliced fresh mushrooms
1/2 cup sliced scallions
1/2 cup chopped red bell pepper
1-1/4 pounds 95% lean ground turkey
3 tablespoons light (reduced-sodium teriyaki sauce)
1/4 teaspoon ground black pepper
Rest of Recipe:
6 canned pineapple rings (optional)
1/4 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon Chinese or honey mustard
6 light wheat or multigrain burger buns
6 slices red onion
6 lettuce leaves
Directions
Place the mushrooms, scallions, and red bell pepper in the bowl of a food processor and process until the vegetables are finely chopped.
Place the vegetables, ground turkey, teriyaki sauce, and black pepper in a medium bowl and mix thoroughly. Shape the mixture into six 4-inch patties.
Grill the burgers over medium coals or cook under a broiler for about 6 minutes on each side, until the internal temperature of the patties reaches 165 degrees and the meat is no longer pink inside. (To retain moisture, avoid pressing down on the patties as they cook.) Alternatively, coat a large nonstick skillet or griddle with nonstick cooking spray and cook the burgers over medium heat for about 5 minutes per side.
If desired, brush the pineapple slices with a little teriyaki sauce and grill or broil for a minute or two on each side, until lightly browned.
To assemble the burgers, place the mayonnaise and mustard in a small bowl and stir to mix well. Spread some of the mayonnaise mixture on each bun.
Place each burger in a bun and top with some of the onion, lettuce, and if desired, a pineapple slice. Serve hot.
Nutritional Information Per Serving: Calories: 243; Fat: 5 g; Fiber: 6.6 g; Sodium: 594 mg; Cholesterol: 50 mg; Protein: 24 g; Carbohydrates: 29 g
Diabetic Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
HUMMUS-VEGGIE WRAPS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
You can view this online at https://diabeticgourmet.com/diabetic-recipes/hummus-veggie-wraps.
Ingredients
4 whole-wheat flour tortillas (8 to 9-inch rounds)
1 cup ready-made hummus1 small carrot, shredded with a potato peeler
2 slices red onion, separated into rings
12 thin slices peeled cucumber
16 young tender spinach leaves or 1 cup alfalfa sprouts
Directions
Warm the tortillas according to package directions. Lay the tortillas on a flat surface and spread the lower half only of each tortilla with 1/4 cup of the hummus.
Top the hummus on each tortilla with a quarter of the carrots, onion rings, cucumber slices, and spinach or sprouts, leaving a 1-1/2 inch margin on the right and left sides.
Fold the right and left margins in, then roll each tortilla up from the bottom to enclose the filling. Cut each warp in half and serve immediately.
Nutritional Information Per Serving: Calories: 258; Fat: 8.6 g; Saturated Fat: 0.5 g; Fiber: 6.7 g; Sodium: 625 mg; Protein: 10 g; Carbohydrates: 38 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat, 1/2 Vegetable, 1 Fat
VEGETABLE AND BEAN SOUP
Recipe Yield: Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Title: The Everyday Low-Carb Slow Cooker Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup.
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Notes:
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
View recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28 ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
Wednesday, March 3, 2021
Chicken
Chicken has been popular for decades. Think of all the restaurants that have chicken as their main dish, or, at least, high up on the menu. To that end, here are six yummy chicken recipes for your enjoyment, including Crunchy Chicken Stir-Fry Salad and Greek Chicken. Enjoy!
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
CRUNCHY CHICKEN STIR-FRY SALAD
Recipe Yield: Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View this online at https://diabeticgourmet.com/diabetic-recipes/crunchy-chicken-stir-fry-salad.
Ingredients
1 tablespoon sesame oil
12 ounces boneless, skinless chicken breasts, sliced into strips
1/2 cup baby carrots
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon white pepper
1/4 teaspoon sesame seeds
1/2 cup broccoli florets
1/4 cup celery, small sliced diagonally
1/2 cup snap peas
1 tablespoon low-sodium teriyaki sauce
1 teaspoon low-sodium soy sauce
1/2 cup low-sodium chicken broth
1 cup blanched and roughly chopped Chinese bok choy
2 tablespoons slivered almonds
Directions
Heat a large skillet over medium-high heat.
Add the oil. Add the chicken strips, carrots, and garlic powder. Saute until the chicken is lightly browned (about 7 minutes). Add the onion powder, white pepper, sesame seeds, broccoli, and celery. Cook and continue stirring until the vegetables are soft.
Lower the heat and add the snap peas, teriyaki sauce, soy sauce, and chicken broth. Continue stirring. Simmer until the liquid has reduced slightly.
Divide the bok choy between two plates. Spoon the chicken mixture over the bok choy. Sprinkle the almonds on top.
Nutritional Information Per Serving: Calories: 352; Fat: 15 g; Sodium: 403 mg; Cholesterol: 95 mg; Protein: 40 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 6 Very Lean Meat, 2 Fat
ZESTY RANCH CHICKEN TACOS
This comes from Old El Paso, and begins, "Chicken tacos are jazzed up with a creamy, Old El Paso™ Zesty Ranch sauce coleslaw topping. Topped with fresh avocado and cilantro, these tacos are hard to beat!"
Prep Time: 20 Minutes; Total Time: 20 minutes; Makes 5 servings
You can view this online at https://www.oldelpaso.com/recipes/zesty-ranch-chicken-tacos.
Ingredients
2 cups coleslaw mix
1/3 cup chopped red onion
1/3 cup Old El Paso™ Zesty Ranch sauce
1 tablespoon vegetable oil
1 package (16 oz) boneless skinless chicken breasts, cut into thin strips
1 package (0.85 oz) Old El Paso™ Chicken Taco Seasoning Mix
1/4 cup water
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1 cup Old El Paso™ Shredded Cheddar Cheese
1 medium avocado, pitted, peeled, diced
2 tablespoons chopped fresh cilantro
Preparation
In medium bowl, mix Coleslaw ingredients; cover and refrigerate.
In 10-inch skillet, heat oil over medium-high heat. Add chicken strips; cook 5 to 7 minutes, stirring frequently, until no longer pink in center. Add taco seasoning mix and water; reduce heat, and cook 3 to 4 minutes, stirring frequently, until thickened.
Divide chicken among warm taco shells. Top evenly with cheese and coleslaw; top with avocado and cilantro.
Expert Tips
Garnish tacos with sliced jalapeños for a bit of spicy heat.
If desired, serve drizzled with additional sauce.
To easily assemble tacos, line heated shells in baking pan, and use tongs to add chicken and coleslaw to the shells. Continue with the remaining toppings, and they’ll all be ready to serve.
Nutrition: 5 servings (2 tacos each); 1 Serving: Calories: 440 (Calories from Fat: 220); Total Fat: 24g (Saturated Fat: 8g, Trans Fat: 0g); Cholesterol: 75 mg; Sodium: 770 mg; Total Carbohydrate: 28 g (Dietary Fiber: 5 g, Sugars: 2 g); Protein: 28 g
% Daily Value: Vitamin A 10%; Vitamin C 15%; Calcium 20%; Iron 10%
Exchanges: 1 1/2 Starch, 1/2 Vegetable, 2 Very Lean Meat, 1 High-Fat Meat, 3 Fat
Carbohydrate Choice: 2
CHICKEN OLE
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this at https://diabeticgourmet.com/diabetic-recipes/chicken-ole.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-size pieces
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
1 tablespoon extra virgin olive oil
1 medium yellow onion, sliced and separated into rings
14-1/2 ounce can Mexican-style stewed tomatoes
1 cup frozen (thawed) whole kernel corn
1/4 cup chopped fresh cilantro or sliced scallions
Directions
Sprinkle the chicken with the cumin and pepper and toss to mix well. Set aside.
Coat a large nonstick skillet with the olive oil and preheat over medium-high heat. Add the chicken and cook for several mixture, until nicely browned. Add the onions, reduce the heat to medium, cover, and cook for a couple of minutes, until the onion softens.
Add the undrained tomatoes to the skillet and let the mixture come to a boil. Reduce the heat to low, cover, and cook for 10 minutes. Add the corn and cook covered for 5 minutes more.
Serve hot, topping each serving with a sprinkling of the cilantro or scallions. Serve over brown rice or whole-wheat couscous if desired.
Nutritional Information Per Serving: Calories: 231; Fat: 5.2 g; Saturated Fat: 0.9 g; Fiber: 3.2 g; Sodium: 403 mg; Cholesterol: 65 mg; Protein: 29 g; Carbohydrates: 18 g
Diabetic Exchanges: 3 Very Lean Meat, 1/2 Starch, 1-1/2 Vegetable, 1/2 Fat
GREEK CHICKEN
Recipe Yield: Yield: 4-6 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Book Title: Fix-It and Forget-It Diabetic Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/greek-chicken.
Ingredients
4 potatoes, unpeeled, quartered
2 pounds chicken pieces, trimmed of skin and fat
2 large onions, quartered
1 whole bulb garlic, minced
3 teaspoons dried oregano
3/4 teaspoon salt
1/2 teaspoon pepper
1 tablespoon olive oil
Directions
Place potatoes in bottom of slow cooker.
Add chicken, onions, and garlic. Sprinkle with seasonings.
Top with oil. Cover. Cook on HIGH 5-6 hours, or on LOW 9-10 hours.
Nutritional Information Per Serving: Calories: 278; Fat: 6 g; Fiber: 4 g; Sodium: 358 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 29 g; Sugars: 9 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable, 2 Lean Meat
CHICKEN GYROS
Recipe Yield: Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-gyros.
Ingredients
Sauce:
1 cup plain low-fat yogurt or light sour cream
3/4 cup peeled, seeded, finely chopped cucumber
1/2 teaspoon dried dill
Rest of ingredients:
1 pound boneless skinless chicken breast, cut into thin strips
1 teaspoon lemon pepper
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil
4 whole-wheat or oat-bran pita pockets (6-inch rounds), cut in half
8 leaves romaine lettuce
2 medium-small plum tomatoes, thinly sliced
4 slices red onion, separated into rings
Directions
Combine all of the sauce ingredients and stir to mix well. Cover and refrigerate until ready to use.
Combine the chicken, lemon pepper, oregano, and garlic powder in a medium bowl and toss to mix well. Coat a large nonstick skillet with olive oil and preheat over medium-high heat. Add the chicken and stir-fry for several minutes, until nicely browned and no longer pink inside. Remove the skillet from the heat and set aside.
To heat the pita pockets, place them on a microwave-safe plate. Cover with a damp paper towel and microwave on high power for about 45 seconds. If heating only one pita at a time, microwave for only 15 seconds.
To assemble the sandwiches, line each pita half with a lettuce leaf, add some of the chicken, tomatoes, onion slices, and sauce. Serve hot.
Nutritional Information Per Serving: Calories: 346; Fat: 6.4 g; Fiber: 5.4 g; Sodium: 544 mg; Cholesterol: 69 mg; Protein: 36 g; Carbohydrates: 40 g
Diabetic Exchanges: 2 Starch, 3 Very Lean Meat, 1 Vegetable, 1/4 Low-Fat Milk, 1 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
Wednesday, February 24, 2021
Soup's On!
When it's chilly (or downright cold) out, is there anything more comforting to eat than homemade soup? Maybe, maybe not. Either way, it is comforting to have a bowl of homemade soup.
To that end, here are six yummy soup recipes to help you through the day, including Chicken Soup with Lime and Cilantro and Enchilada Soup. Enjoy!
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
TOASTY OATMEAL VEGETABLE SOUP
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/toasty-oatmeal-vegetable-soup.
Ingredients
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium chicken or vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
Directions
In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 589 mg; Protein: 5 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
To that end, here are six yummy soup recipes to help you through the day, including Chicken Soup with Lime and Cilantro and Enchilada Soup. Enjoy!
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
TOASTY OATMEAL VEGETABLE SOUP
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
You can view this online at https://diabeticgourmet.com/diabetic-recipes/toasty-oatmeal-vegetable-soup.
Ingredients
1 cup rolled oats (not quick-cooking or instant)
1 Tbsp. canola oil
1 large onion, chopped
1-3 cloves of garlic (to taste),finely minced
1 large tomato, seeded and chopped
1 carrot, diagonally cut into 1/4-inch slices
6 cups fat-free, reduced-sodium chicken or vegetable broth
1/2 cup finely chopped fresh parsley
Salt and freshly ground black pepper, to taste
Directions
In a large, heavy skillet over medium heat, toast raw oatmeal, stirring constantly, until oatmeal is lightly browned, about 3 to 5 minutes. (Oatmeal burns easily, so watch carefully.) Immediately transfer oatmeal to a small bowl and set aside.
In large pot, heat oil until hot. Add onion, reduce heat to medium and, stirring frequently, saute onion until soft and pale gold. Add garlic and continue sauteing a few minutes more. Do not allow onion or garlic to burn. Add vegetables and broth. Bring soup to a boil. reduce heat to a simmer and cook about 10 minutes. Add oatmeal. Simmer 2 minutes more, or until oatmeal is tender. Add parsley and salt and pepper to taste.
Serve immediately.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 589 mg; Protein: 5 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat
CHICKEN GUMBO SOUP
Recipe Yield: Yield: 6 servings
Serving Size: 1 cup
Source: The New Soul Food Cookbook for People with Diabetes
Book Title: The New Soul Food Cookbook for People with Diabetes
View online at https://diabeticgourmet.com/diabetic-recipes/chicken-gumbo-soup
Ingredients
1 lb boneless, skinless chicken breast, diced
3 cups reduced-sodium, reduced-fat chicken broth, divided
3 cups water
1 cup chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp pepper
1 bay leaf
1/8 tsp sage
1/4 tsp red pepper flakes
1/4 tsp thyme
1 cup chopped fresh tomatoes
1 cup corn kernels, frozen or fresh
1 cup frozen okra
2 Tbsp canola oil
1/4 cup flour
2 cups cooked brown rice
Directions
Place the chicken in a large soup pot with 1 cup of broth. Bring to a boil.
Add the additional broth, water, onion, garlic, salt (omit this if you need to reduce total sodium), pepper, bay leaf, sage, red pepper flakes, and thyme and simmer for 20 minutes.
Add the tomatoes, corn, and okra and simmer for 15 minutes.
In a separate pan, heat the oil and flour and stir until the flour and oil are golden brown and bubbly, stirring constantly. Add 1 cup of the soup broth to the mixture and whisk until smooth.
Add the mixture back to the soup pot and whisk until dissolved. Simmer 30 minutes. Stir in the rice the last 10 minutes of cooking.
Nutritional Information Per Serving: Calories: 279; Fat: 7 g; Sodium: 720 mg; Cholesterol: 43 mg; Protein: 23 g; Carbohydrates: 31 g
Diabetic Exchanges: 2-1/2 Starch; 2 Lean Meat
MINESTRONE SOUP
Recipe Yield: Yield: 4 servings (about 1 cup each)
Source: Cooking with The Diabetic Chef
Book Title: Cooking with The Diabetic Chef
View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup.
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Notes
Additional info: Dietary Fiber: 5 g, Sugars: 3 g
Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CHICKEN SOUP WITH LIME AND CILANTRO
Recipe Yield: Yield: 5 cups Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-soup-with-lime-and-cilantro.
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Protein: 18 g; Carbohydrates: 2 g; Sugars: 1 g
Diabetic Exchanges: 2 Lean Meat
ENCHILADA SOUP
This is from Old El Paso, and begins, "Give your go-to chicken dish a soup-upgrade with this Chicken Enchilada Soup recipe. The best part is that with the help of some Old El Paso™ enchilada sauce, your slow cooker will do the work for you. You can bring the heat with the hot sauce or keep it mild, but either way, it's an easy option to bring delicious chicken enchilada soup flavor to your next fall meal."
Prep Time: 10 minutes; Total Time: 8 hours 10 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/enchilada-soup.
Ingredients
2 cups Progresso™ chicken broth (from 32-oz carton)
1 can (19 oz) Old El Paso™ mild or hot enchilada sauce
1 can (4.5 oz) Old El Paso™ chopped mild green chiles
1 package (20 oz) bone-in chicken breasts, skin removed
1 can (15 oz) Progresso™ black beans, drained, rinsed
1 bag (12 oz) frozen corn, thawed, drained
Shredded Mexican cheese blend, if desired
Chopped fresh cilantro, if desired
Crushed tortilla chips, if desired
Preparation
Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix broth, enchilada sauce and chiles. Place chicken into enchilada sauce mixture; spoon sauce over chicken.
Cover; cook on Low heat setting 7 to 8 hours.
Remove chicken from cooker with slotted spoon. Stir beans and corn into mixture in cooker. Increase heat setting to High. Cover; cook 5 to 10 minutes longer. Meanwhile, shred chicken by pulling apart with 2 forks; return to cooker. Cook until thoroughly heated.
Top each serving with cheese, cilantro and tortilla chips.
Expert Tips
Transfer corn from freezer to refrigerator when chicken starts to cook. It will be completely thawed by the time it is added to the slow cooker.
Vary the heat in this soup by using mild or hot enchilada sauce and serving with red pepper sauce on the side.
Nutrition: Calories: 230 (Calories from Fat: 25), Total Fat: 3g (Saturated Fat: 1/2g, Trans Fat: 0g), Cholesterol: 40mg, Sodium: 940mg, Total Carbohydrate: 30g (Dietary Fiber: 7g, Sugars: 4g), Protein: 21g; % Daily Value*: Vitamin A: 6%; Vitamin C: 8%; Calcium: 6%; Iron: 15%; Exchanges: 2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat; Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
Thursday, May 18, 2017
Soup's On!
I love homemade soup. It's comforting and filling and is food at its most basic. Here are six yummy diabetic soup recipes to help you through the day, including Old-Fashioned Tomato Soup and Slow-Cooker Vegetarian Minestrone. Enjoy!
BROCCOLI CHEESE SOUP
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2418-broccoli-cheese-soup
Ingredients
4 cups chicken broth
1 cup water
1 cup half & half - fat free
4 ounces cheddar cheese
1/2 cup all-purpose flour
1 tablespoon onion
1/4 tsp. ground black pepper
4 cups broccoli florets - bite-size
Directions
Combine chicken broth, water, half & half, cheese, flour, onion and pepper in a large saucepan. Whisk to break up any lumps of flour; turn heat to medium/high. Bring soup to a boil; reduce heat to low.
Add broccoli and simmer for 15-20 minutes until broccoli is tender, but not soft.
For each serving spoon one cup of soup into a bowl and garnish with a Tbsp. of shredded cheese and a pinch of parsley.
Nutritional Facts: Servings: 8; Each (app 1 1/2 cup) serving contains an estimated: Cals: 126; FatCals 42; TotFat: 5 g: SatFat: 3 g; PolyFat: 0 g; MonoFat: 2 g; Chol: 14 mg; Na: 253 mg; K: 368 mg; TotCarbs: 15 g; Fiber: 2 g; Sugars: 5 g; NetCarbs: 13 g; Protein: 9 g
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
AVOCADO TORTILLA SOUP
This soup recipe begins, “Serve with a crisp salad for a soup-and-salad meal.”
Yield: 8 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=710
View recipe: http://diabeticgourmet.com/recipes/html/710.shtml
Ingredients
3 cans (14-ounces each) fat free, less salt (or lower sodium) chicken broth
2 cans (10.75-ounces each) low sodium, condensed tomato soup
1/2 bunch cilantro, leaves only
3 cloves garlic, finely chopped
1/2 tsp ground black pepper
1 ripe California avocado, seeded, peeled and cubed (Reserve 8 cubes for garnish)
8 corn tortilla chips, crumbled
Directions
In a large pan combine chicken broth, soup, cilantro, garlic, and pepper.
Bring to a boil, decrease heat, and simmer for 10 minutes.
Cool slightly, and puree in batches in a blender.
Return to pan, add avocado cubes and heat through.
Ladle into soup bowls and garnish with reserved avocado cubes and crumbled tortilla chips.
Serve.
Nutritional Information Per Serving: Calories: 142; Protein: 3 g; Fat: 6 g; Sodium: 383 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
BROCCOLI CHEESE SOUP
From Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2418-broccoli-cheese-soup
Ingredients
4 cups chicken broth
1 cup water
1 cup half & half - fat free
4 ounces cheddar cheese
1/2 cup all-purpose flour
1 tablespoon onion
1/4 tsp. ground black pepper
4 cups broccoli florets - bite-size
Directions
Combine chicken broth, water, half & half, cheese, flour, onion and pepper in a large saucepan. Whisk to break up any lumps of flour; turn heat to medium/high. Bring soup to a boil; reduce heat to low.
Add broccoli and simmer for 15-20 minutes until broccoli is tender, but not soft.
For each serving spoon one cup of soup into a bowl and garnish with a Tbsp. of shredded cheese and a pinch of parsley.
Nutritional Facts: Servings: 8; Each (app 1 1/2 cup) serving contains an estimated: Cals: 126; FatCals 42; TotFat: 5 g: SatFat: 3 g; PolyFat: 0 g; MonoFat: 2 g; Chol: 14 mg; Na: 253 mg; K: 368 mg; TotCarbs: 15 g; Fiber: 2 g; Sugars: 5 g; NetCarbs: 13 g; Protein: 9 g
SLOW-COOKER VEGETARIAN MINESTRONE
This recipe begins, “With a few simple steps and time in the slow cooker, you'll have this delicious and nutritious minestrone soup ready to serve.”
This is from Diabetic Connect
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6654-vegetarian-minestrone-slow-cooker
Ingredients
6 cups vegetable broth
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, drained
1 large onion, chopped
2 ribs celery, diced
2 large carrots, diced
1 cup green beans
1 small zucchini
3 cloves garlic, minced
1 tablespoon minced fresh parsley
1 1/2 teaspoons dried oregano
1 teaspoon salt
3/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 cup elbow macaroni
4 cups chopped fresh spinach
1/4 cup finely grated Parmesan cheese, or more to taste
Directions
Combine vegetable broth, tomatoes, kidney beans, onion, celery, carrots, green beans, zucchini, garlic, parsley, oregano, salt, thyme, and black pepper in a 6-quart slow cooker.
Cook on Low for 6 to 8 hours.
Bring a large pot of lightly salted water to a boil. Cook elbow macaroni in the boiling water, stirring occasionally until cooked through but firm to the bite, 8 minutes; drain.
Stir spinach and macaroni into minestrone; cook another 15 minutes. Top with Parmesan cheese.
Nutritional Facts: Servings: 8; Calories: 138; Carbohydrates: 25.2 g; Saturated Fat: 0.5 g; Protein: 6.9 g; Sodium: 941 mg; Dietary Fiber: 6.5 g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SPICY BUTTERNUT SQUASH SOUP
This recipe begins, “This silky-smooth butternut soup gets a hit of spice from chipotle, cloves and cumin. Adapted from Chef Jesús González, Chef of La Cocina Que Canta at Rancho La Puerta.”
Time: 80 minutes (45 minutes prep)
This is from Diabetic Connect
To view this online, click here.
Ingredients
1 1/2 pounds (1 small to medium) butternut or other winter squash
1 teaspoon canola oil
2 stalks celery , chopped
1 small onion, diced
1 carrot , chopped
1 teaspoon ground cumin
1/4-1/2 teaspoon ground chipotle chile (see Tip)
1/8 teaspoon ground cloves
6 cups vegetable broth
1 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/2 cup nonfat plain yogurt
2 tablespoons snipped fresh chives or chopped parsley
Directions
Preheat oven to 350°F.
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).
Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets or online at penzeys.com.
Nutritional Facts: Servings: 6; Serving Size: about 1 1/4 cups; Calories: 91; Carbohydrates: 17 g; Fat: 2 g; Saturated Fat: 0 g; Protein: 3 g; Cholesterol: 0 mg; Dietary Fiber: 4 g; Potassium: 354 mg; Sodium: 694 mg
AVOCADO TORTILLA SOUP
This soup recipe begins, “Serve with a crisp salad for a soup-and-salad meal.”
Yield: 8 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=710
View recipe: http://diabeticgourmet.com/recipes/html/710.shtml
Ingredients
3 cans (14-ounces each) fat free, less salt (or lower sodium) chicken broth
2 cans (10.75-ounces each) low sodium, condensed tomato soup
1/2 bunch cilantro, leaves only
3 cloves garlic, finely chopped
1/2 tsp ground black pepper
1 ripe California avocado, seeded, peeled and cubed (Reserve 8 cubes for garnish)
8 corn tortilla chips, crumbled
Directions
In a large pan combine chicken broth, soup, cilantro, garlic, and pepper.
Bring to a boil, decrease heat, and simmer for 10 minutes.
Cool slightly, and puree in batches in a blender.
Return to pan, add avocado cubes and heat through.
Ladle into soup bowls and garnish with reserved avocado cubes and crumbled tortilla chips.
Serve.
Nutritional Information Per Serving: Calories: 142; Protein: 3 g; Fat: 6 g; Sodium: 383 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 20 g
Saturday, May 13, 2017
Saturday Recipes
Yes, another Saturday Post. Here are six recipes to help you through the rest of the weekend, including Dutch Apple Cake and Chicken Soup with Lime and Cilantro. Enjoy!
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
DUTCH APPLE CAKE
Prep Time: 20 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml
Ingredients
1/4 cup fruit sweetener**
1/4 cup apple butter or unsweetened apple sauce
1 egg
2/3 cup flour
1/2 tsp baking powder
1/4 tsp salt
1 cup diced apples
1/2 cup chopped nuts
**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.
Directions
Combine fruit sweetener and apple butter. Beat in egg.
Combine flour, baking powder, and salt. Blend into creamed mixture.
Fold in apples and nuts.
Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
EGG SALAD WITH WHITE BEANS
Makes 4 servings
2-1/2 cups egg salad mixture.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=679
View recipe: http://diabeticgourmet.com/recipes/html/679.shtml
Ingredients
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
Directions
In a mixing bowl, coarsely chop the eggs. Add the beans.
Spread the olives on a paper towel and blot well, then add them to the salad. Add the chives, mustard, hot sauce and 1/2 teaspoon ground pepper. Using a fork, mix until salad is well combined.
Arrange 2 lettuce leaves on each of 4 salad plates. Mound one-fourth of the egg salad in the center of each plate.
Place the cucumber and tomatoes in a mixing bowl. In a small bowl, whisk the lemon juice with 1/4 teaspoon salt until the salt dissolves, then whisk in the oil. Add pepper to taste. Pour the dressing over the vegetables and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges on each plate around the salad. Serve immediately.
Nutritional Information Per Serving: Calories: 167; Protein: 10 g; Fat: 7 g; Sodium: 266 mg; Saturated Fat: 2 g; Dietary Fiber: 3 g; Carbohydrates: 14 g
DUTCH APPLE CAKE
Prep Time: 20 Minutes - Cost: $
Servings: 12 - Difficulty Level: 2
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/160.shtml
Ingredients
1/4 cup fruit sweetener**
1/4 cup apple butter or unsweetened apple sauce
1 egg
2/3 cup flour
1/2 tsp baking powder
1/4 tsp salt
1 cup diced apples
1/2 cup chopped nuts
**To make this fruit sweetener, mix together 1/8 cup frozen apple juice concentrate (thawed) and 1/8 cup granulated fructose.
Directions
Combine fruit sweetener and apple butter. Beat in egg.
Combine flour, baking powder, and salt. Blend into creamed mixture.
Fold in apples and nuts.
Pour into 8" x 8" pan which has been sprayed with non-stiock coating. Bake for 15-20 minutes at 325°.
Nutritional Information Per Serving: Calories: 130; Protein: 4 g; Fat: 7 g; Sodium: 60 mg; Cholesterol: 23 mg; Carbohydrates: 15 g; Exchanges: 1 Fruit; 1 Fat
DILLED PEAS AND POTATOES VINAIGRETTE
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=683
View recipe: http://diabeticgourmet.com/recipes/html/683.shtml
Ingredients
1/2 cup olive oil
1/4 cup plus 2 tablespoons wine vinegar
2 tablespoons minced fresh dill
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 16-oz. package frozen pea pods
1/4 cup minced green onion
8 small red potatoes, cooked and sliced
Directions
Combine first five ingredients in a jar with tight-fitting lid; shake to blend well.
Blanch peas in boiling water for 2 minutes; drain well.
Toss peas, green onion and potatoes with dressing; cover and let stand up to two hours, stirring occasionally.
Arrange salad on serving platter or serving platter or in salad bowl. Serve at room temperature.
Nutritional Information Per Serving: Calories: 210; Protein: 3 g; Fat: 14 g; Sodium: 270 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 18 g
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
NO BAKE CHERRY CUSTARD CAKEServings: 12
Source: Cinnamon Hearts
Find this recipe at: http://diabeticgourmet.com/recipes/html/197.shtml
Ingredients
1 prepared Angel Food cake (10 inches)
1 package (1.4 oz) sugar-free instant vanilla pudding mix
1-1/2 cups milk (2%)
1 cup light sour cream
1 can (21oz) light cherry pie filling
Directions
Tear the Angel Food cake into bite size pieces. Press into an 11x17-inch baking dish.
In a mixing bowl, combine the pudding mix, milk and sour cream. Beat until thickened, about 2 minutes. Spread over the cake.
Spoon the cherry pie filling evenly over the top of the cake. Chill thoroughly until serving time.
Nutritional Information Per Serving: Calories: 184; Fat: 3 g; Sodium: 319 mg; Cholesterol: 9 mg; Carbohydrates: 36 g; Exchanges: 1 Fruit; 1-1/2 Bread/Starch; 1/2 Fat
Thursday, May 11, 2017
Chicken
There was a time in the U.S. when chicken was reserved for Sunday dinners. Now, it's an anytime food.
Here are six diabetic chicken recipes to help you through the day, including Jamaican Jerk Chicken Kabobs and Boneless Buffalo Wings. Enjoy!
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
JAMAICAN JERK CHICKEN KABOBS
Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=656
View recipe: http://diabeticgourmet.com/recipes/html/656.shtml
Ingredients
2 green onions, chopped
1 jalapeno chile, seeded and minced
1 tablespoon minced, peeled fresh ginger
2 tablespoons white wine vinegar
2 tablespoons Worcestershire sauce
3 tablespoons vegetable oil
1 teaspoon ground allspice
1 teaspoon dried thyme
1/2 teaspoon plus 1/8 teaspoon salt
1 pound skinless, boneless chicken breast halves, cut into 12 pieces
1 red pepper, cut into 1-inch pieces
1 green pepper, cut into 1-inch pieces
Directions
In blender or in food processor with knife blade attached, process green onions, jalapeno, ginger, vinegar, Worcestershire, 2 teaspoons oil, allspice, thyme, and 1/2 teaspoon salt until paste forms.
Place chicken in small bowl or in ziptight plastic bag and add green-onion mixture, turning to coat chicken. Cover bowl or seal bag and refrigerate chicken 1 hour to marinate.
Meanwhile, in small bowl, toss red and green peppers with remaining 1 teaspoon oil and remaining 1/8 teaspoon salt.
Place kabobs on rack in broiling pan. Brush kabobs with any remaining marinade.
Place pan in broiler at closest position to heat source. Broil kabobs 5 minutes; turn and broil until chicken loses its pink color throughout, about 5 minutes longer.
Nutritional Information Per Serving: Calories: 181; Protein: 27 g; Fat: 5 g; Sodium: 525 mg; Cholesterol: 66 mg; Carbohydrates: 6 g; Exchanges: 3 Lean Meat, 1/2 Bread/Starch
BONELESS BUFFALO WINGS
Yield: 4 servings
Serving Size: 2 oz. chicken per serving
Source: The Diabetes Food and Nutrition Bible
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=658
View recipe: http://diabeticgourmet.com/recipes/html/658.shtml
Ingredients
1-1/2 teaspoon hot sauce
Pinch cayenne
1/4 teaspoon paprika
1/2 pound chicken tenders
Dressing Ingredients:
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tablespoons crumbled blue cheese
Celery Sticks
Directions
Preheat the oven to 375 degrees F.
In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.
Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
Here are six diabetic chicken recipes to help you through the day, including Jamaican Jerk Chicken Kabobs and Boneless Buffalo Wings. Enjoy!
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
JAMAICAN JERK CHICKEN KABOBS
Yield: 4 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=656
View recipe: http://diabeticgourmet.com/recipes/html/656.shtml
Ingredients
2 green onions, chopped
1 jalapeno chile, seeded and minced
1 tablespoon minced, peeled fresh ginger
2 tablespoons white wine vinegar
2 tablespoons Worcestershire sauce
3 tablespoons vegetable oil
1 teaspoon ground allspice
1 teaspoon dried thyme
1/2 teaspoon plus 1/8 teaspoon salt
1 pound skinless, boneless chicken breast halves, cut into 12 pieces
1 red pepper, cut into 1-inch pieces
1 green pepper, cut into 1-inch pieces
Directions
In blender or in food processor with knife blade attached, process green onions, jalapeno, ginger, vinegar, Worcestershire, 2 teaspoons oil, allspice, thyme, and 1/2 teaspoon salt until paste forms.
Place chicken in small bowl or in ziptight plastic bag and add green-onion mixture, turning to coat chicken. Cover bowl or seal bag and refrigerate chicken 1 hour to marinate.
Meanwhile, in small bowl, toss red and green peppers with remaining 1 teaspoon oil and remaining 1/8 teaspoon salt.
Place kabobs on rack in broiling pan. Brush kabobs with any remaining marinade.
Place pan in broiler at closest position to heat source. Broil kabobs 5 minutes; turn and broil until chicken loses its pink color throughout, about 5 minutes longer.
Nutritional Information Per Serving: Calories: 181; Protein: 27 g; Fat: 5 g; Sodium: 525 mg; Cholesterol: 66 mg; Carbohydrates: 6 g; Exchanges: 3 Lean Meat, 1/2 Bread/Starch
BONELESS BUFFALO WINGS
Yield: 4 servings
Serving Size: 2 oz. chicken per serving
Source: The Diabetes Food and Nutrition Bible
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=658
View recipe: http://diabeticgourmet.com/recipes/html/658.shtml
Ingredients
1-1/2 teaspoon hot sauce
Pinch cayenne
1/4 teaspoon paprika
1/2 pound chicken tenders
Dressing Ingredients:
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tablespoons crumbled blue cheese
Celery Sticks
Directions
Preheat the oven to 375 degrees F.
In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.
Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=687
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
SPICY CHICKEN PIE
Yield: 6 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=689
View recipe: http://diabeticgourmet.com/recipes/html/689.shtml
Ingredients
Crust:
3 cups cooked orzo pasta (about 1 cup dry)
1/4 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup fat-free egg substitute or 2 egg whites, lightly beaten
Butter-flavored cooked spray
Rest of Ingredients:
1-1/2 cups coarsely chopped fresh mushrooms
1 medium yellow onion, sliced and separated into rings
1-1/2 cups shredded or diced roasted chicken
14-1/2 ounce can Mexican-style stewed tomatoes, crushed
1-1/2 teaspoons chili powder
1 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese
Directions
Preheat oven to 375 degrees F.
To make the crust, place the orzo, Parmesan cheese, and egg substitute or egg whites in a large bowl and stir to mix well.
Coat a 10-inch pie pan with the cooking spray and pat the mixture evenly over the bottom and sides of the pan, forming an even crust. Spray the crust lightly with the cooking spray and bake uncovered for 10 minutes.
While the crust is baking, coat a large nonstick skillet with nonstick cooking spray and add the mushrooms and onions. Place the skillet over medium heat, cover, and cook, stirring occasionally, for several minutes until the vegetables are tender.
Add the undrained tomatoes, chili powder, and chicken to the skillet mixture. Cook uncovered, stirring occasionally, for about 5 minutes, until the mixture is thick.
Spoon the chicken mixture into the baked crust and sprinkle the cheese over the top. Bake for an additional 5 minutes or until the cheese is melted. Cut into wedges and serve hot.
Nutritional Information Per Serving: Calories: 295; Protein: 25 g; Fat: 7.7 g; Sodium: 426 mg; Cholesterol: 46 mg; Dietary Fiber: 2 g; Carbohydrates: 29 g; Exchanges: 1-1/2 Starch, 2-1/2 Lean Meat, 1 Vegetable
AUTUMN CHICKEN STEW
This recipe begins, “This simple chicken stew stars three of fall’s best crops—apples, carrots and parsnips. Serve with toasted sharp Cheddar cheese sandwiches and a brown ale.”
Servings: 6, 1 1/2 cups each; Total Time: 45 minutes
This is from Diabetic Connect.
Click here to view this online.
Ingredients
5 teaspoons extra-virgin olive oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 large onion, chopped
4 medium parsnips, peeled and chopped
2 medium carrots, peeled and chopped
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
2 Granny Smith apples, peeled and chopped
2 teaspoons cider vinegar
Directions
Cover and refrigerate for up to 3 days.
Heat 2 teaspoons oil in a Dutch oven over medium heat. Add chicken and cook, stirring occasionally, until just cooked through, 3 to 5 minutes. Transfer to a plate.
Add the remaining 3 teaspoons oil to the pot. Add onion, parsnips, carrots, rosemary, salt and pepper and cook, stirring often, until the vegetables begin to soften, 3 to 5 minutes. Add broth and apples; bring to a simmer over high heat. Reduce heat to maintain a simmer and cook, stirring often, until the vegetables are tender, 8 to 10 minutes. Return the chicken to the pot and stir in vinegar.
Thursday, February 23, 2017
Soup's On!
It's still winter, time when we need something to warm up. Soup does that so well. And really, is there any food more comforting than homemade soup? Here are six yummy (and diabetic) soups to help you through the day. Enjoy!
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: 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. Saute 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
VEGETARIAN HOT AND SOUR SOUP
Yield: 8 servings
Serving size: 1 cup
Source: Stella Fong
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202
View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil.
Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
CHICKEN VEGETABLE SOUP WITH KALE
To view this online, click here.
Ingredients
2 teaspoons vegetable oil
1/2 cup fresh onion, chopped
1/2 cup carrots, chopped
1 teaspoon ground thyme
2 medium garlic cloves, minced
2 cups water (or chicken broth)
3/4 cup tomatoes, red, fresh, year round average, chopped or sliced
1 cup cooked chicken breast, diced
1/2 cup brown rice, medium grain, cooked (or substitute white rice)
1 cup kale, chopped (about one large leaf)
Directions
Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes. Add thyme and garlic. Saute for one more minute.
Add water or broth, tomatoes, cooked rice, chicken, and kale. Simmer for 5-10 minutes.
Nutritional Facts: Servings 3; Calories 184.4; Total Carbs 17.1g; Dietary Fiber 2.8g; Sugars 3.3g; Total Fat 6g; Saturated Fat 1.1g; Unsaturated Fat 4.9g; Potassium 0mg; Protein 15.1g; Sodium 58.3mg; Dietary Exchanges: 1 Fat; 1/2 Meat; 1/2 Starch; 2 Vegetable; 2 Very Lean Meat
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
ALPHABET TURKEY SOUP
Yield: 8 servings
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving: Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
MEXICAN CHICKEN SOUP
Yield: 10 servings.
Serving Size: 1-1/2 cups.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206
View recipe with photo: 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. Saute 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
VEGETARIAN HOT AND SOUR SOUP
Yield: 8 servings
Serving size: 1 cup
Source: Stella Fong
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202
View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml
Ingredients
4 dried Chinese black (shiitake) mushrooms
hot water
2 tsp canola oil
1 carrot, peeled and julienned
5 cups vegetable broth
1/4 cup canned bamboo shoots, drained, julienned
3 Tbsp cornstarch, dissolved in 1/4 cup cold water
3 Tbsp low-sodium soy sauce
1/3 cup rice vinegar
3/4 tsp ground white pepper
6 oz savory baked or firm tofu, julienned
2 eggs, lightly beaten
2 stalks green onion, thinly sliced
Directions
In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.
In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil.
Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.
Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.
Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
CHICKEN VEGETABLE SOUP WITH KALE
To view this online, click here.
Ingredients
2 teaspoons vegetable oil
1/2 cup fresh onion, chopped
1/2 cup carrots, chopped
1 teaspoon ground thyme
2 medium garlic cloves, minced
2 cups water (or chicken broth)
3/4 cup tomatoes, red, fresh, year round average, chopped or sliced
1 cup cooked chicken breast, diced
1/2 cup brown rice, medium grain, cooked (or substitute white rice)
1 cup kale, chopped (about one large leaf)
Directions
Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes. Add thyme and garlic. Saute for one more minute.
Add water or broth, tomatoes, cooked rice, chicken, and kale. Simmer for 5-10 minutes.
Nutritional Facts: Servings 3; Calories 184.4; Total Carbs 17.1g; Dietary Fiber 2.8g; Sugars 3.3g; Total Fat 6g; Saturated Fat 1.1g; Unsaturated Fat 4.9g; Potassium 0mg; Protein 15.1g; Sodium 58.3mg; Dietary Exchanges: 1 Fat; 1/2 Meat; 1/2 Starch; 2 Vegetable; 2 Very Lean Meat
CHICKEN SOUP WITH LIME AND CILANTRO
Yield: 5 cups
Serving size: 1 cup
Source: The New Family Cookbook for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/687.shtml
Ingredients
1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth
1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)
3 tablespoons fresh lime juice
1/4 cup coarsely cilantro leaves
Directions
Bring the broth to a simmer in a large saucepan.
Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.
Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.
Ladle into soup bowls; sprinkle with cilantro.
Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat
ALPHABET TURKEY SOUP
Yield: 8 servings
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/904.shtml
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving: Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g
BEEF VEGETABLE SOUP
Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
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