Soup's On!

Whether the weather is chilly and/or rainy or you're under the weather, is there anything that warms you up better than a bowl of homemade soup? Here are six soup recipes that are tasty and healthy. Enjoy!

VEGETABLE-CHICKEN NOODLE SOUP

Servings: 6 (Serving = 1-1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

CROCKPOT CHICKEN POT PIE SOUP

This recipe begins, “The comforting classic without the crust, we promise you won't miss it!”

http://www.diabeticconnect.com/diabetic-recipes/general/7282-chicken-pot-pie-soup

Ingredients

2 large boneless skinless chicken breasts

1 small yellow onion

3 stalks of celery, chopped

2 cans 98% less fat cream of chicken soup

2 cups skim milk

1 tsp garlic powder

1 tsp dried thyme

1/2 tsp pepper

1 cup frozen peas and carrots

1/2 cup frozen corn

2 TBSP fresh parsley, chopped

Directions

Place the chicken in the crockpot. Top with diced onion and celery.

Mix the cream of chicken, milk, garlic powder, thyme and pepper. Pour over the chicken.

Cook on low 8 hours.

Minutes before it's done, shred the chicken in the crockpot.

Add the remaining ingredients and mix well.

Finish cooking and serve.

Nutritional Facts: Servings 10; Calories 154; Saturated Fat 2 g; Sodium 634 mg; Carbohydrates 9 g; Dietary Fiber 1 g; Protein 13g

MINESTRONE SOUP

Yield: 4 servings (about 1 cup each)

Source: "Cooking with The Diabetic Chef"

Info: http://diabeticgourmet.com/book_archive/details/23.shtml

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

Heat olive oil in medium pot over medium heat. Add onion, carrot, & celery. Cook until the vegetables are slightly tender, about 3-4 minutes. Add garlic & leek and cook for 1 minute. Add tomato, zucchini, thyme, oregano, & chicken stock. Bring liquid to simmer for 20 minutes. Add spinach & white beans. Return liquid to simmer for 20 minutes. Season with salt & white pepper. Serve immediately & garnish with Parmesan cheese.

Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat

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

HEARTY MUSHROOM BARLEY SOUP

Prep Time: 25 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Find this recipe at: http://diabeticgourmet.com/recipes/html/120.shtml

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

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

1/2 cup nonfat milk

Directions

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

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

Nutritional Information Per Serving: Calories: 195; Protein: 11 g; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Carbohydrates: 23 g; Exchanges: 1 lean meat, 1-1/2 bread

VEGGIE PATCH SOUP

Yield: 10 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Find this recipe at: http://diabeticgourmet.com/recipes/html/835.shtml

Ingredients

6 cups water

2 medium-sized white potatoes, peeled and cut into 1-inch chunks

4 large tomatoes, cored and cut into 1-inch chunks

4 medium-sized carrots, peeled and cut into 1-inch chunks

3 medium-sized zucchini, cut into 1-inch chunks

2 medium-sized green bell peppers, coarsely chopped

2 medium-sized onions, coarsely chopped

3 garlic cloves, minced

1-1/2 teaspoons salt

1/2 teaspoon black pepper

Directions

In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Reduce the heat to medium and cook for 1 hour, or until the vegetables are tender.

Nutritional Information Per Serving: Calories: 84; Protein: 2 g; Sodium: 383 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 7 g; Carbohydrates: 20 g; Exchanges: 1/2 Starch, 2 Vegetable

Chicken!

Enjoy!

BARBECUE PULLED CHICKEN

This recipe starts off, “This BBQ pulled chicken recipe is a fanciful reinterpretation of pulled pork that slow-cooks chicken in lots of tangy tomato sauce. Have sliced jalapenos, sliced red onions and some sour cream on hand to top this barbecue pulled chicken, which makes a hearty main course. You can turn it into an unbelievable sandwich or serve it on mashed potatoes or even whole-grain spaghetti. Serve with shredded napa cabbage tossed with low-fat mayonnaise, cider vinegar, celery seed and honey to taste.” Total Time: 5 1/2 hours

http://www.diabeticconnect.com/diabetic-recipes/general/5261-barbecue-pulled-chicken

Ingredients

1 8-ounce can reduced-sodium tomato sauce

1 4-ounce can chopped green chiles, drained

3 tablespoons cider vinegar

2 tablespoons honey

1 tablespoon sweet or smoked paprika

1 tablespoon tomato paste

1 tablespoon Worcestershire sauce

2 teaspoons dry mustard

1 teaspoon ground chipotle chile

1/2 teaspoon salt

2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat

1 small onion, finely chopped

1 clove garlic, minced

Directions

Cover and refrigerate for up to 3 days or freeze for up to 1 month.

8 servings

Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.

Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.

Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutritional Facts: Servings 8; Per serving: Calories 364; Carbohydrates 32 g; Fat 13 g; Saturated Fat 3 g; Monounsaturated Fat 5 g; Protein 30 g; Cholesterol 93 mg; Dietary Fiber 4 g; Potassium 547 mg; Sodium 477 mg; Added Sugars 4 g; Exchanges 1/2 other carb; 4 lean meat; Carbohydrate Servings 1/2; Zinc (18% daily value); Vitamin A (16% dv)

SPICY DRUMSTICKS

This recipe begins, “These drumsticks are a slow cooker recipe that mixes the spiciness of picante sauce, the potency of thyme and the mild taste of chicken for a delicious dish that can pair well with most vegetables and grains.”

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/6332-spicy-drumsticks

Ingredients

Nonstick cooking spray

4 chicken drumsticks (about 1 pound total), skinned*

1/2 cup bottled picante sauce

2 teaspoons bottled cayenne pepper sauce (such as Frank's Red Hot) or 1/8 teaspoon cayenne pepper

1/2 teaspoon smoked paprika

1/4 teaspoon dried thyme, crushed

1 bay leaf

2 teaspoons olive oil

Directions

Lightly coat an unheated 3- or 3 1/2-quart slow cooker with cooking spray. Place chicken in the bottom of the cooker. In a small bowl combine picante sauce, pepper sauce, paprika, thyme, and bay leaf. Spoon over chicken in cooker.

Cover and cook on low-heat setting for 6 hours or on high-heat setting for 3 hours.

Transfer chicken pieces to a serving bowl. Remove bay leaf from sauce in cooker; stir in the oil. Spoon sauce evenly over the chicken. Cover and let stand for 10 minutes to absorb flavors. To serve, spoon 1 teaspoon sauce over each drumstick. Discard remaining sauce.

Nutritional Facts: Servings 2; Calories – 209; Carbohydrates – 3 g; Saturated Fat – 2 g; Protein – 27 g; Sodium – 536 mg

CURRIED CHICKEN AND VEGETABLE STEW

This recipe starts off, “Get the flavor of your favorite takeout curry at home!”

http://www.diabeticconnect.com/diabetic-recipes/general/6330-curried-chicken-and-vegetable-stew

Ingredients

1 16 - ounce package frozen stew vegetables

4 large chicken thighs (1-1/2 to 1-3/4 pounds total), skinned

1/4 teaspoon black pepper

1 10 3/4 - ounce can reduced-fat and reduced-sodium condensed cream of chicken soup

2 teaspoons curry powder

1 tablespoon snipped fresh cilantro

Directions

Place frozen stew vegetables in a 3-1/2- or 4-quart slow cooker. Top with chicken. Sprinkle with pepper. In a small bowl stir together soup and curry powder. Pour soup mixture over all in cooker.

Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. Remove and discard the chicken bones and, if desired, break meat into large pieces. Sprinkle each serving with cilantro.

Nutritional Facts: Servings 4; Calories – 299; Carbohydrates – 19 g; Saturated Fat – 2 g; Protein – 35 g; Sodium – 486 mg; Dietary Fiber – 2 g

CROCKPOT CHICKEN TACOS

This recipe begins, “This family-friendly meal is so easy. Slow cooking the chicken infuses so much flavor. Use this recipe for tacos or for ultra-low-carb taco salad.”

http://www.diabeticconnect.com/diabetic-recipes/general/202-crockpot-chicken-tacos

Ingredients

1-2 lbs boneless, skinless chicken breasts

1 can red enchilada sauce

1 can diced green chilis

3/4 cup diced onion

Whole wheat flour tortillas

Toppings:

Grated cheddar cheese

Diced Tomatoes

Shredded lettuce

Sour Cream

Salsa

Directions

Place chicken, enchilada sauce, green chilis, and onion in crockpot. Cook on low heat for 3-4 hours. When fully cooked, shred chicken with fork.

Serve on warm whole wheat tortillas and top with cheese, lettuce, tomatoes, and sour cream.

If you are running high, you can easily turn this into a very low-carb taco salad by simply eliminating the tortilla.

Nutritional Facts: Servings 6; Approx. per taco: Calories 210; Fat 9.5 g; Saturated Fat 2 g; Cholesterol 34 mg; Sodium 444 mg; Carbohydrates 14 g; Protein 19 g

BOMBAY CHICKEN

Prep Time: 15 Minutes - Cost: $

Servings: 5 - Difficulty Level: 2

Source: The Diabetic Newsletter

Find this recipe at: http://diabeticgourmet.com/recipes/html/10.shtml

Ingredients

1 teaspoon reduced-calorie margarine

1 teaspoon chicken-flavored bouillon, granules

1/4 cup chopped almonds

2 teaspoons curry powder, divided

1 cup boiling water

1 cup diced, unpeeled apple

1/2 cup skim milk

1/2 cup chopped onion

1 tablespoon lemon juice

1/2 cup sliced fresh mushrooms

1 cup chopped, cooked chicken

1 tablespoon all-purpose flour

Directions

Melt margarine in a large skillet over medium heat; add almonds.

Cook 10 minutes or until almonds are golden brown; stirring frequently.

Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.

Remove almonds to a plate lined with paper towels; let drain.

Add apple, onion, and mushrooms to skillet and saute 5 minutes.

Stir in remaining 1 teaspoon curry powder and flour.

Cook over low heat 2 minutes, stirring frequently.

Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.

Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.

Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.

Nutritional Information Per Serving: Calories: 116; Protein: 8 g; Fat: 6 g; Sodium: 38 mg; Carbohydrates: 9 g; Exchanges: 1 Medium-Fat Meat

CROCKPOT CHICKEN POT PIE SOUP

I wasn't sure whether to put this in with chicken recipes or with soup. In the end, I've decided to put it in both, so don't be surprised if you see this again soon in a soup post.

This recipe begins, “The comforting classic without the crust, we promise you won't miss it!”

http://www.diabeticconnect.com/diabetic-recipes/general/7282-chicken-pot-pie-soup

Ingredients

2 large boneless skinless chicken breasts

1 small yellow onion

3 stalks of celery, chopped

2 cans 98% less fat cream of chicken soup

2 cups skim milk

1 tsp garlic powder

1 tsp dried thyme

1/2 tsp pepper

1 cup frozen peas and carrots

1/2 cup frozen corn

2 TBSP fresh parsley, chopped

Directions

Place the chicken in the crockpot. Top with diced onion and celery.

Mix the cream of chicken, milk, garlic powder, thyme and pepper. Pour over the chicken.

Cook on low 8 hours.

Minutes before it's done, shred the chicken in the crockpot.

Add the remaining ingredients and mix well.

Finish cooking and serve.

Nutritional Facts: Servings 10; Calories 154; Saturated Fat 2 g; Sodium 634 mg; Carbohydrates 9 g; Dietary Fiber 1 g; Protein 13g