Soups: low sodium AND flavorful?
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Yield: 9 cups (9 servings)
Source: "The New Family Cookbook for People with Diabetes"
2 large leeks, well washed and thinly sliced, white parts only
2 large or 3 medium potatoes, peeled and sliced
6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
1 cup fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish
In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.
Puree through a food mill, food processor, or in a
blender in batches, until smooth. Chill.
Stir in the evaporated skim milk, salt, and pepper.
Garnish the soup with chives at serving time.
Nutritional Information Per Serving (1 cup):
Calories: 83, Fat: 2 g, Cholesterol: 1 mg, Sodium: 235 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 5 g
Diabetic Exchanges: 1 Starch
Hearty Hamburger Soup
October 1998 Newsletter, pg 1
Serves 4 (1 1/4 cups)
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1 cup Healthy Request tomato juice or any reduced-sodium tomato juice
3/4 cup thinly sliced carrots
3/4 cup chopped celery
1 cup (5 ounces) diced raw potatoes
1 teaspoon JO's Loose Meat Seasoning
2 cups skim milk
3 tablespoons all-purpose flour
In a large saucepan sprayed with butter-flavored cooking spray, brown meat and onion. Stir in tomato juice, carrots, celery, potatoes, and JO's Loose Meat Seasoning. Bring mixture to boil. Lower heat, cover, and simmer for 15 minutes or until vegetables are tender. In a covered jar, combine 1 cup skim milk and flour. Shake well to blend. Pour mixture into meat mixture. Add remaining 1 cup skim milk. Mix well to combine. Continue simmering for 5 minutes or until mixture is heated through, stirring often.
HINT: Substitute any reputable meat seasoning for JO's Loose Meat Seasoning.
Each serving equals:
HE: 1 1/2 Protein, 1 1/2 Vegetable, 1/2 Milk, 1/2 Bread
197 Calories, 5 gm Fat, 16 gm Prptein, 22 gm Carbohydrate, 185 mg Sodium, 178 mg Choestrol, 2 gm Fiber
DIABETIC: 1 1/2 Meat, 1/2 Vegetable, 1/2 Skim Milk
WW: 4 Points per serving
Maggie's Note: I use Italian seasoning in place of Jo's Loose Meat seasoning.
Submitted by Maggie - Arkansas
Chunky Gazpacho Soup
Cooking Healthy with a Food Processor, Pg 31
One of my favorite warm-weather sippers is this Spanish-inspired "salad in a glass"! You get so much fresh vegetable flavor in every mouthful, you'll feel healthier in minutes---and you can enjoy seconds, since it's so low in calories!
Serves 4 (1 cup)
2 cups reduced-sodium tomato juice
2 teaspoons olive oil
1 tablespoon white distilled vinegar
1 tablespoon Splenda Granular
1/2 teaspoon chili seasoning
1 small red onion, peeled and quartered
1 small red bell pepper, stem and seeds removed and cut into 6 strips
1 small green bell pepper, stem and seeds removed and cut into 6 strips
2 medium tomatoes, peeled and each cut into 6 wedges
1 medium unpeeled cucumber, halved lengthwise and cut into 1-inch pieces
1 medium stalk celery, trimmed and cut into 2-inch pieces
1 sprig parsley, stem removed
In a large bowl, combine tomato juice, olive oil, vinegar, Splenda, and chili seasoning. Lock food processor bowl in position. Insert the steel knife blade. Drop onion, red pepper, and green pepper into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 3 or 4 times or until vegetables are finely chopped. Transfer chopped vegetables into bowl with tomato juice mixture. Repeat process with tomatoes, cucumber, celery, and parsley. Stir chopped vegetables into soup mixture. Cover and refrigerate for at least 1 hour. Gently stir again just before serving.
Each serving equals:
HE: 2 1/2 vegetable, 1/2 fat, 2 optional calories
87 calories, 3 gm fat, 2 gm protein, 13 gm carbohydrate, 106 mg sodium, 37 mg calcium, 2 gm fiber
diabetic exchanges: 2 1/2 vegetable, 1/2 fat
carb choices: 1
Cherokee Pepperpot Soup
I haven't tried this Native American recipe, but it looks very tasty and simple. Good for a cold afternoon? Enjoy! By Miraklegirl on April 21, 2003
Prep Time: 15 mins
Total Time: 3 3/4 hrs
1 lb short rib of beef
2 quarts water
2 large onions, quartered
3 ripe tomatoes, peeled and chopped in large chunks
1 large sweet bell pepper, seeded and diced
1 large turnip, peeled and cubed
1/2 cup potato, diced
1/2 cup carrot, sliced
1/2 cup corn kernel
1/4 cup celery, minced
freshly ground black pepper
1. Put meat in a large soup kettle and cover with water until it is about 1 inch higher than the meat.
2. Cover and bring to a boil over high heat.
3. Reduce heat and simmer for 2 1/2 hours.
4. Remove meat, let cool.
5. Discard bones, returning meat to pot.
6. Put in all vegetables, cover and simmer for 1 to 1 1/2 hours.
7. Season to taste with pepper.
Serving Size: 1 (368 g)
Servings Per Recipe: 8
Amount Per Serving
Calories 274.0, Calories from Fat 187 (68% DV), Total Fat 20.8 g (32% DV),
Saturated Fat 9.0 g (45% DV), Monounsaturated Fat 9.3 g (46% DV), Polyunsaturated Fat 0.9 g (4% DV), Trans Fat 0.0 g (0% DV), Cholesterol 43.0 mg
(14% DV), Sodium 60.0 mg (2% DV), Potassium 465.6 mg (13% DV), Magnesium 28.8 mg
(1% DV), Total Carbohydrate 12.5 g (4% DV), Dietary Fiber 2.5 g (10% DV), Sugars 4.6 g (18% DV), Protein 9.8 g (19% DV)
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