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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.  
 
 
Healthy Potato and Cheese Chowder
Source: Meals Matter
Favorite Brand Name Diabetic Cooking 
 

Ingredients

3 Medium red potatoes, peeled and cubed
1 1/2 cups Canned fat free, reduced sodium chicken broth
2 Medium carrots, chopped
1 Rib celery, sliced
1 t. Butter or margarine
1/2 tsp Salt
1/8 tsp Black pepper
3 Green onions, sliced
1 t. All purpose flour
1 1/2 cups Fat-free (skim) milk
3/4 cup (3 ounces) shredded sharp Cheddar Cheese
  Oyster crackers (optional)


Preparation

1. Combine potatoes, broth, carrots and celery in medium saucepan. Bring to a boil over high heat. Reduce heat to low; cook, covered, 10 to 12 minutes or until vegetables are tender.

2. Meanwhile, melt butter in large saucepan over low heat. Add green onions. Cook and stir 2 minutes or until tender but not brown. Stir in flour, salt and pepper; cook and stir 1 minutes.

3. Stir in milk and potato mixture; cook over medium heat until bubbly, stirring occasionally. Remove from heat; stir in cheese until melted. Serve with oyster crackers, if desired.

Nutrient Information

215
Calories
9 g
Total Fat
6 g
Saturated Fat
23 g
Carbohydrates
10 g
Protein
413 mg
Sodium
 
Curried Butternut Squash Bisque
Source: Meals Matter
Dr. Weil's My Optimum Health Plan

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.


Ingredients

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


Preparation

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.

Nutrient Information

107
Calories
2 g
Total Fat
0 g
Saturated Fat
22 g
Carbohydrates
4 g
Protein
163 mg
Sodium
1 g
Fiber
 
No Cream Creamy Broccoli Soup
Source: Meals Matter
Kraft

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.


Ingredients

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


Preparation

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.


Cook's Notes

You can use 4 1/2 cups frozen or drained canned peas, chopped asparagus or chopped leeks instead of the broccoli.


Nutrient Information

160
Calories
8 g
Total Fat
2 g
Saturated Fat
14 g
Carbohydrates
8 g
Protein
45%
Vitamin A
40%
Vitamin C
15%
Calcium
460 mg
Sodium
4%
Iron
2 g
Fiber
 
South of the Border Chowder
Source: Meals Matter 
Readers Digest Quick & Delicious Cookbook

Frozen or canned corn may be used or in summer, try it using fresh corn cut right off the cob.


Ingredients

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)


Preparation

In a large saucepan, melt butter over moderate heat. Add onion and saute until soft, about 5 minutes. Stir in flour until well mixed.

Stir in broth, zucchini, corn, chilies, and pepper. Bring the mixture to a boil over high heat, stirring occasionally. Reduce the heat; cover and simmer for 5 minutes.

Add milk; stirring frequently, heat the soup over moderate heat until it is hot but not boiling. Ladle the soup into bowls and top each serving with an equal amount of grated cheese. Serve immediately

Nutrient Information

238
Calories
11 g
Total Fat
7 g
Saturated Fat
1 g
Polyunsaturated Fat
26 g
Carbohydrates
10 g
Protein
526 IU
Vitamin A
22 mg
Vitamin C
211 mg
Calcium
421 mg
Sodium
1 mg
Iron
3 g
Fiber
 
Three Cheese Black Bean Chili with Cheddar Crust
Source: Meals Matter 
Hilary

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.


Ingredients

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


Preparation

Saute onions in butter over medium high heat in large saucepan until translucent, about 3 minutes. Add tomato paste, chili powder, cocoa powder, and cumin, and cook until mixture carmelizes to a dark brown, about 10 minutes. Stir in carrots, celery and jalapenos and stir to coat. Add crushed tomatoes and beans. Stir in beer to our preferred consistency. Simmer for at least an hour, up to 2 hours.

Preheat broiler. Stir Mozzarella and Monterey Jack cheese into chili and top with shredded Cheddar. Broil until cheese is bubbly, about 4 minutes. If transporting, cover and wrap in thick towels. Grill to reheat if necessary.


Cook's Notes

Makes about 8 cups. For an extra-large batch, simply double the recipe.


Nutrient Information

316
Calories
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
 
Hearty Chicken Stew
Source: Meals Matter 
American Heart Association  


Ingredients

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)


Preparation

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.

Nutrient Information

228 Calories
5 Total Fat
1 Saturated Fat
2 Polyunsaturated Fat
18 Carbohydrates
27 Protein
123 Sodium

 
 
 
 
 
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150 153rd Ave, Suite 300
Madeira Beach, FL 33708

 

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