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Source: Diabetic Cooking, Publications International, Ltd.

Bounty Soup

Ingredients:

1/2 lb yellow crookneck squash
2 c frozen mixed vegetables
1 tsp dried parsley flakes
1/8 tsp dried rosemary
1/8 tsp dried thyme leaves
1/8 tsp salt
1/8 tsp black pepper
2 tsp vegetable oil
3 boneless skinless chicken breast halves (about 3/4 lb), chopped
1 can (about 14 ounces) stewed tomatoes, undrained

Directions:

Cut wide part of squash in half lengthwise; lay halves flat and cut crosswise into 1/4-inch slices. Place squash, mixed vegetables, parsley, rosemary, thyme, salt and pepper in medium bowl. Heat oil in large saucepan over medium-high heat. Add chicken; stir-fry 2 minutes. Stir in vegetables and seasonings. Add broth and tomatoes with juice, breaking large tomatoes apart. Cover; bring to a boil. Reduce heat to low. Cover; cook 5 minutes or until vegetables are tender.

Makes 4 Servings.

Dietary Exchanges: 4 Vegetable, 2 Lean Meat, 1/2 Fat

Nutrients Per Serving:
225 Calories
17% Calories from Fat
4 g Total Fat
1 g Saturated Fat
20 g Carbohydrate
6 g Dietary Fiber
27 g Protein
60 mg Cholesterol
490 mg Sodium

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Country Bean Soup

Ingredients:

1 1/4 c dried navy beans or lima beans, rinsed and drained
4 oz salt pork or fully cooked ham, chopped
1/4 c chopped onion
1/2 tsp dried oregano leaves
1/4 tsp salt
1/4 tsp ground ginger
1/4 tsp dried sage
1/4 tsp black pepper
2 c fat-free (skim) milk
2 tbsp butter
additional salt and pepper (optional)

Directions:

Place navy beans in large saucepan; add enough water to cover beans. bring to a boil; reduce heat and summer 2 minutes. Remove from heat; cover and let stand 1 hour. (or, cover beans with water and soak overnight.) Drain beans and return to saucepan. Stir in 2 1/2 cups water, salt pork, onion, oregano, 1/4 teaspoon salt, ginger, sage and 1/8 teaspoon pepper. Bring to a boil; reduce heat. Cover and simmer 2 to 2 1/2 hours or until beans are tender. (If necessary, add more water during cooking.) Add milk and butter, stirring until mixture is heated through and butter is melted. Season with additional salt and pepper, if desired.

Makes 6 Servings.

Dietary Exchanges: 1 1/2 Starch, 1/2 Milk, 1 Lean Meat, 1 Fat

Nutrients Per Serving:
230 Calories
27% Calories from Fat
7 g Total Fat
4 g Saturated Fat
27 g Carbohydrate
<1g Dietary Fiber
15 g Protein
27 mg Cholesterol
420 mg Sodium

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Asian Ramen Noodle Soup

Ingredients:

2 cans (about 14 oz each) fat-free reduced-sodium chicken broth
4 oz boneless pork loin, sliced into thin strips
1/4 c thinly sliced mushrooms
1/2 c firm tofu, cut into 1/4-inch cubes (optional)
3 tbsp white vinegar
3 tbsp sherry
1 tbsp reduced-sodium soy sauce
1/2 tsp ground red pepper
2 oz uncooked low-fat ramen noodles
1 egg, beaten
1/4 c finely chopped green onions, green tops only

Directions:

Bring chicken broth to a boil in large saucepan over high heat; add pork, mushrooms and tofu, if desired. Reduce heat to medium-low; simmer, covered, 5 minutes. Stir in vinegar, sherry, soy sauce and pepper. Return broth mixture to a boil over high heat; stir in ramen noodles. Cook, stirring occasionally, 5 to 7 minutes or until noodles are tender. Slowly stir in beaten egg and green onions; remove from heat. Ladle soup into individual bowls.

Makes 4 Servings.

Dietary Exchanges: 1/2 Starch, 1 Vegetable, 1 1/2 Lean Meat

Nutrients Per Serving:
148 Calories
24% Calories from Fat
4 g Total Fat
1 g Saturated Fat
15 g Carbohydrate
1 g Dietary Fiber
10 g Protein
66 mg Cholesterol
269 mg Sodium

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Beef Stew in Red Wine

Ingredients:

1 1/2 lb boneless beef round, cut into 1-inch cubes
1 1/2 c dry red wine
2 tsp olive oil
peel of half an orange
2 large cloves garlic, thinly sliced
1 bay leaf
1/2 tsp dried thyme leaves
1/8 tsp black pepper
8 oz fresh mushrooms, quartered
8 sun-dried tomatoes, quartered
1 can (about 14 oz) fat-free reduced-sodium beef broth
6 small potatoes, unpeeled, cut into wedges
1 c baby carrots
1 c fresh pearl onions, outer skins removed
1 tbsp cornstarch mixed with 2 tbsp water

Directions:

Combine beef, wine, oil, orange peel, garlic, bay leaf, thyme and pepper in large glass bowl. Refrigerate, covered, at least 2 hours or overnight. Place beef mixture, mushrooms and tomatoes in large nonstick skillet. Add enough beef broth to just cover ingredients. Bring to a boil over high heat. Cover; reduce heat to low. Simmer 1 hour. Add potatoes, carrots and onions; cover and cook 20 to 25 minutes or until vegetables are tender and meat is no longer pink. Remove meat and vegetables from skillet with slotted spoon; cover and set aside. Remove orange peel and bay leaf; discard. Stir cornstarch mixture into skillet with sauce. Increase heat to medium; cook and stir until sauce is slightly thickened. Return meat and vegetables to sauce; heat thoroughly.

Makes 6 Servings.

Dietary Exchanges: 1 1/2 Starch, 1 1/2 Vegetable, 3 Lean Meat

Nutrients Per Serving:
313 Calories
16% Calories from Fat
6 g Total Fat
1 g Saturated Fat
31 g Carbohydrate
3 g Dietary Fiber
26 g Protein
55 mg Cholesterol
304 mg Sodium