Diabetic Recipes – Soups
Source for Recipes: The Low-Carb Bible
Authors: Elizabeth M. Ward, M.S., R.D. and Linda R. Yoakam, M.S., R.D., L.D.
Main Dish Chicken Soup
Ingredients:
1 can (49 1/2 oz) fat-free, reduced-sodium chicken broth or 3 cans (14 1/2 ounces each) fat-free, reduced-sodium chicken broth plus 6 ounces of water
1 c grated carrots
1/2 c sliced green onions
1/2 c diced red bell pepper
1/2 c frozen green peas
1 seedless cucumber
1/2 tsp ground white pepper
12 chicken tenders (about 1 lb)
Directions:
Place chicken broth (and water, if using) in large 4-quart Dutch oven. Bring to a boil over high heat. Add carrots, green onions, red pepper and green peas. Bring to a boil. Reduce heat and simmer 3 minutes. Meanwhile, cut ends off cucumber and discard. Using vegetable peeler, start at top and make long, noodle-like strips of cucumber. Slice any remaining cucumber pieces thinly with knife. Add cucumber strips to Dutch oven; simmer until cucumber is tender. Add chicken tenders; simmer about 5 minutes or until chicken is no longer pink.
Makes 6 Servings.
Nutrients Per Serving:
158 Calories
7 g Carbohydrate
26 g Protein
15% Calories From Fat
3 g Total Fat
<1g Saturated Fat
68 mg Cholesterol
304 mg Sodium
2 g Dietary Fiber
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Pasta Meatball Soup
Ingredients:
10 oz 95% ground beef sirloin
5 tbsp acini di pepe pasta, divided
1/4 c fresh fine bread crumbs
1 egg
2 tbsp finely chopped parsley, divided
1 tsp dried basil leaves, divided
1/4 tsp salt
1/8 tsp black pepper
1 clove garlic, minced
2 cans (about 14 oz each) fat-free reduced-sodium beef broth
1 (8 oz) can tomato sauce
1/3 c chopped onion
Directions:
Combine beef, 2 tablespoons pasta, bread crumbs, egg, 1 tablespoon parsley, 1/2 teaspoon basil, salt, pepper and garlic in medium bowl. Form into approximately 28 to 30 (1-inch) meatballs. Bring beef broth, tomato sauce, onion and remaining 1/2 teaspoon basil to a boil in large saucepan over medium-high heat. Carefully add meatballs to broth. Reduce heat to medium-low; simmer, covered, 20 minutes. Add remaining 3 tablespoons pasta; cook 10 minutes or until tender. Garnish with remaining 1 tablespoon parsley.
Makes 4 (1 1/2 cup) Servings.
Nutrients Per Serving:
216 Calories
15 g Carbohydrate
22 g Protein
30% Calories From Fat
7 g Total Fat
2 G Saturated Fat
89 mg Cholesterol
599 mg Sodium
1 g Dietary Fiber
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Stir-Fry Beef and Vegetable Soup
Ingredients:
1 boneless beef top sirloin or top round steak (about 1 lb)
2 tsp dark sesame oil, divided
3 cans (about 14 oz each) reduced-sodium beef broth
1 pkg (16 oz) frozen stir-fry vegetables
3 green onions, thinly sliced
1/4 c stir-fry sauce
Directions:
Slice beef lengthwise in half, then crosswise into 1/8-inch-thick strips. Heat Dutch oven over high heat. Add 1 teaspoon sesame oil and tilt pan to coat bottom. Add half the beef in single layer; cook 1 minute, without stirring, until slightly browned on bottom. Turn and brown other side about 1 minute. Remove beef from pan; set aside. Repeat with remaining 1 tsp sesame oil and beef; set aside. Add broth to Dutch oven; cover and bring to a boil over high heat. Add vegetables; reduce heat and simmer 3 to 5 minutes or until vegetables are heated through. Add beef, green onions and stir-fry sauce; simmer 1 minute.
Makes 6 Servings.
Nutrients Per Serving:
159 Calories
7 g Carbohydrate
20 g Protein
28% Calories From Fat
5 g Total Fat
5 g Saturated Fat
43 mg Cholesterol
356 mg Sodium
<1g Dietary Fiber
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Mexican Tortilla Soup
Ingredients:
Nonstick cooking spray
2 lbs boneless, skinless chicken breasts, cut into 1/2-inch strips
4 c diced carrots
2 c sliced celery
1 c chopped green bell pepper
1 c chopped onion
4 cloves garlic, minced
1 jalapeno pepper*, seeded and sliced
1 tsp dried oregano leaves
1/2 tsp ground cumin
8 c fat-free reduced-sodium chicken broth
1 large tomato, seeded and chopped
4 to 5 tbsp lime juice
2 (6-inch) corn tortillas, cut into 1/4-inch strips
salt (optional)
3 tbsp finely chopped fresh cilantro
*Jalapeno peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch eyes. Wash hands after handling.
Directions:
Preheat oven to 350 degrees. Spray large nonstick Dutch oven with cooking spray; heat over medium heat. Add chicken; cook and stir about 10 minutes or until browned and no longer pink in center. Add carrots, celery, bell pepper, onion, garlic, jalapeno pepper, oregano, and cumin; cook and stir over medium heat 5 minutes. Stir in chicken broth, tomato and lime juice; heat to a boil. Reduce heat to low; cover and simmer 15 to 20 minutes. Meanwhile, spray tortilla strips lightly with cooking spray; sprinkle very lightly with salt, if desired. Place on baking sheet. Bake about 10 minutes or until browned and crisp, stirring occasionally. Stir cilantro into soup. Ladle soup into bowls; top evenly with tortilla chips.
Makes 8 (1 3/4 cup) Servings.
Nutrients Per Serving:
184 Calories
16 g Carbohydrate
23 g Protein
15% Calories From Fat
3 g Total Fat
2 g Saturated Fat
58 mg Cholesterol
132 mg Sodium
4 g Dietary Fiber