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Rewarding for you and us Defeat Diabetes Foundation Defeat Diabetes
Foundation 150 153rd Ave, Suite 300 Madeira Beach, FL 33708 |
Healthy and Tasty Recipes - Good for Diabetics!
January 2008
Hearty soups, chowders, chili and stews for these winter days and nights.
Ingredients
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215 |
Calories |
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9 g |
Total Fat |
|
6 g |
Saturated Fat |
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23 g |
Carbohydrates |
|
10 g |
Protein |
|
413 mg |
Sodium |
This is a spicy smooth soup. It is wonderful for lunch, but imagine it as one of your vegetables for dinner! Substitute vegetable broth for the chicken if you prefer.
| 2 tsp. | Vegetable oil |
| 2 | Onions, chopped |
| 3 cloves | Garlic, minced |
| 1 tbsp. | Curry powder |
| 1/2 tsp. | Ground cumin |
| 6 cups | Defatted reduced-sodium chicken stock |
| 1 cup | Apple cider |
| 1/2 cup | White rice |
| 2 lbs. | Butternut squash, peeled, seeded and cubed |
| Salt & freshly ground black pepper to taste | |
| 1/2 cup | Plain nonfat yogurt |
| 2 tbsp. | Skim milk |
In a heavy soup pot, heat oil over medium heat. Add onions and garlic; sauté for 2 to 3 minutes, or until slightly softened. Stir in curry and cumin and cook for 1 minute. Add chicken stock, cider, rice and squash; bring to a boil. Reduce heat to low and cover the pan; simmer for 30 to 40 minutes, or until the squash is tender.
Pour the mixture through a strainer set over a large bowl. Puree the solids in a food processor or blender until very smooth. Return the puree and liquid to the saucepan. (The soup can be prepared ahead and stored, covered, in the refrigerator for up to 2 days.)
To serve, heat the soup gently and season with salt and pepper. In a small bowl, stir together yogurt and milk. Ladle the soup into bowls, and add a dollop of the yogurt mixture. Draw the tip of a knife or a toothpick through the yogurt to make decorative swirls.
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107 |
Calories |
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2 g |
Total Fat |
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0 g |
Saturated Fat |
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22 g |
Carbohydrates |
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4 g |
Protein |
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163 mg |
Sodium |
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1 g |
Fiber |
An easy healthy soup kids and adults would enjoy. Served with salad and crunchy bread or corn muffins for lunch and add chicken for dinner.
| 2 | Medium carrots, peeled, cut into 1-inch chunks |
| 1 | Medium onion, cut into chunks |
| 2 | Celery stalks, cut into 1-inch pieces |
| 3 tbsp | Oil |
| 2 cans | (14-1/2 oz. each) chicken broth |
| 2 cups | Water |
| 2 | Small bunches fresh broccoli, trimmed, cut into 3-inch lengths (about 4-1/2 cups) |
| 1/2 cup | MINUTE Premium White Rice, uncooked |
| 2 cups | Milk, divided |
| 1/4 cup | KRAFT 100% Grated Parmesan Cheese |
COOK and stir carrots, onions and celery in hot oil in large saucepan on medium-high heat 3 min. Add chicken broth and water; stir. Bring to boil. Stir in broccoli and rice. Reduce heat to medium-low; simmer 10 to 15 min. or until vegetables are tender, stirring frequently.
USING a slotted spoon, place half of the vegetables and 1 cup of the milk into blender or food processor; cover. Blend until pureed. Set aside. Repeat with remaining vegetables and milk. Return soup puree to saucepan.
ADD cheese; cook until heated through, stirring occasionally.
You can use 4 1/2 cups frozen or drained canned peas, chopped asparagus or chopped leeks instead of the broccoli.
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160 |
Calories |
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8 g |
Total Fat |
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2 g |
Saturated Fat |
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14 g |
Carbohydrates |
|
8 g |
Protein |
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45% |
Vitamin A |
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40% |
Vitamin C |
|
15% |
Calcium |
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460 mg |
Sodium |
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4% |
Iron |
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2 g |
Fiber |
Frozen or canned corn may be used or in summer, try it using fresh corn cut right off the cob.
| 2 tablespoons | Butter or margarine |
| 1 | Small yellow onion chopped |
| 1 tablespoon | All-purpose flour |
| 2 cups | Canned reduced-sodium chicken broth |
| 2 | Small zucchini, diced (about 2 cups) |
| 2 cups | Fresh or frozen corn kernels |
| 1/4 cup | Canned chopped green chilies |
| 1/4 teaspoon | Ground black pepper |
| 1 cup | Milk |
| 2 oz | Monterey Jack cheese, coarsely grated (1/2 cup) |
In a large saucepan, melt butter over moderate heat. Add onion and saute until soft, about 5 minutes. Stir in flour until well mixed.
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238 |
Calories |
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11 g |
Total Fat |
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7 g |
Saturated Fat |
|
1 g |
Polyunsaturated Fat |
|
26 g |
Carbohydrates |
|
10 g |
Protein |
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526 IU |
Vitamin A |
|
22 mg |
Vitamin C |
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211 mg |
Calcium |
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421 mg |
Sodium |
|
1 mg |
Iron |
|
3 g |
Fiber |
This hearty chili can be served in a big cast iron pot you set right on your grill, or spooned on grilled favorites to make chili cheeseburgers and dogs.
| 2 tablespoons | Butter |
| 2 | Large onions, diced |
| 3 | Medium carrots, chopped |
| 2 | Ribs celery, sliced |
| 3 | Small jalapeno peppers, seeded and minced |
| 1/4 cup | Tomato |
| 1 tablespoon | Chili powder |
| 1 tablespoon | Cocoa powder |
| 1 teaspoon | Cumin seed |
| 1 28-ounce | Cans crushed tomatoes |
| 6-12 ounces | Dark beer or tomato juice |
| 2 cups | Cooked or canned black beans, rinsed |
| 1 cup | (4 ounces) shredded Mozzarella cheese |
| 1 cup | (4 ounces) shredded Monterey Jack cheese |
| 1 cup | (4 ounces) shredded sharp Cheddar cheese |
Makes about 8 cups. For an extra-large batch, simply double the recipe.
|
316 |
Calories |
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17 g |
Total Fat |
|
10 g |
Saturated Fat |
|
1 g |
Polyunsaturated Fat |
|
26 g |
Carbohydrates |
|
17 g |
Protein |
|
8059 IU |
Vitamin A |
|
17 mg |
Vitamin C |
|
367 mg |
Calcium |
|
436 mg |
Sodium |
|
3 mg |
Iron |
|
8 g |
Fiber |
| 2 pounds | Boneless, skinless chicken breasts, rinsed, patted dry with paper towels, and all visible fat removed |
| 1 tablespoon | Acceptable vegetable oil |
| 1 | Medium onion, finely chopped |
| 1 tablespoon | Minced fresh gingerroot or 1 teaspoon ground ginger |
| 3 cloves | Garlic, minced, or 1 1/2 teaspoons bottled minced garlic |
| 2 tablespoons | All-purpose flour |
| 2 | Medium tomatoes, diced |
| 8 | To 10 peppercorns, or to taste |
| 6 | Whole cloves |
| 1 | Cinnamon stick |
| 2 cups | Water |
| 1 tablespoon | Worcestershire sauce |
| 8 ounces | Small red or white potatoes, scrubbed and unpeeled |
| 12 ounces | Baby carrots, fresh or no-salt-added frozen |
| 6 ounces | Green peas, fresh or no-salt-added frozen (about 1 to 1 1/4 cup) |
Cut chicken breasts into 1-inch cubes. Set aside.
In a deep skillet or Dutch oven, heat oil over medium-high heat.
Sauti onion, gingerroot, and garlic until onion is soft, about 3 minutes.
Add flour and cook for 1 minute, stirring to prevent sticking.
Stir in tomatoes and cook for 2 minutes.
Tie peppercorns, cloves, and cinnamon in a small piece of cheesecloth.
Add cheesecloth package, chicken, water, and Worcestershire sauce to onion mixture.
Stir. Reduce heat and simmer, covered, for 20 minutes.
Add carrots, potatoes, and peas. Simmer, covered, until cooked, 20 to 25 minutes.
Remove cheesecloth package.
| 228 | Calories |
| 5 | Total Fat |
| 1 | Saturated Fat |
| 2 | Polyunsaturated Fat |
| 18 | Carbohydrates |
| 27 | Protein |
| 123 | Sodium |

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