Category: Soups


Spinach, Chicken, and Wild Rice Soup

makes about 6 1 1/2 cup servings. and  it uses your slow cooker

Ingredients

  • 3 cups water
  • 1 –14  ounce can reduced-sodium chicken broth
  • 1-10 3/4 – ounce can reduced-fat and reduced-sodium condensed cream of chicken soup
  • 2/3 cup uncooked wild rice, rinsed and drained
  • 1/2 teaspoon purslane
  • 1/2 teaspoon dried thyme, crushed
  • 4 large cloves of fresh crushed garlic
  • 1/4 teaspoon of cumin
  • 1/4 teaspoon ground black pepper (optional)
  • 1/4 cup chives
  • 3 cups chopped cooked chicken (you can even use chicken pulled off bone of roasted chicken  (remove skin) bought at the store– about 1 pound)
  • 2 1/2 cups shredded fresh kale (tear leaves off stems and cut into thing thing strips, young tender fresh kale is the best )
  • Directions

    1. In a 3-1/2- or 4-quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, garlic, cumin.
    2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
    3. To serve, stir in chicken, kale, chives,  purslane and let sit for about 15 minutes, stir again then serve.
  • Makes 6 (1-1/2-cup) servings.
Italian Wild Rice Soup

  • Makes: 8 servings
  • Carb Grams Per Serving: 24
Ingredients
  • 1 pound ground pork
  • 4 cups water
  • 2 14 1/2 – ounce can lower-sodium beef broth
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes with basil, garlic, and oregano, undrained
  • 1 6 – ounce can tomato paste
  • 1 cup chopped onion (1 large)
  • 3/4 cup wild rice, rinsed and drained
  • 6 cloves garlic, minced
  • 2 tablespoons Italian seasoning, crushed
  • 1 1/2 teaspoons paprika
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 9 – ounce package fresh spinach, chopped
  • 1/2 cup finely shredded Parmesan cheese (2 ounces)

Directions

  1. In a large skillet cook pork over medium heat until no longer pink, using a wooden spoon to break up meat as it cooks; drain off fat.
  2. In a 4- to 6-quart slow cooker combine cooked pork, the water, broth, tomatoes, tomato paste, onion, uncooked wild rice, garlic, Italian seasoning, paprika, fennel seeds, black pepper, salt, and crushed red pepper.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Stir spinach into

    Nutrition Facts Per Serving:

    Servings Per Recipe: 8
    PER SERVING: 274 cal., 11 g total fat (5 g sat. fat), 45 mg chol., 315 mg sodium, 24 g carb. (6 g fiber, 8 g sugars), 20 g pro.

    Diabetic Exchanges

    Mark as Free Exchange (d.e): 0; Fat (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1

    soup.

  4. Serve topped with cheese.

Cheddar Broccoli Soup

  • COOK TIME

    20 min

  • PREP TIME

    10 min

This makes a great soup for lunch or light dinner. To make the soup heartier, add in spinach, cooked chicken, rice and/or cauliflower.

INGREDIENTS

  • 4 c. vegetable stock
  • 4 c. milk
  • 1/4 tsp. paprika
  • 2 Tbsp. Clabber Girl Cornstarch
  • 2 Tbsp. all-purpose flour
  • 1/4 tsp. pepper to taste
  • 3 Tbsp. butter
  • 1 1/2 tsp. salt
  • 1 c. broccoli florets
  • 1/2 c. carrots
  • 1/2 c. celery
  • 1 Tbsp. parsley
  • 1 small onion
  • 8 oz. cheddar cheese shredded
  • 1/2 tsp. garlic powder
  • 1/2 tsp. Basil

Instructions

Chop onion, celery, carrots and broccoli. Add vegetables to a large sauce pan or dutch oven. Saute all together in 2-3 Tbsp. of butter until lightly browned.

Add all-purpose flour and blend well and cook until brown (2-3 minutes). Add milk and stock slowly, while stirring.

Add Clabber Girl Corn Starch, paprika, salt, pepper, garlic powder and basil. Bring to a boil, then simmer for 20 minutes. Keep stirring occasionally to prevent the milk from scalding on the bottom of the pan. Add cheese and parsley. Stir until the cheese is melted.

Onion, Kale, Chickpea, and Chicken Soup RecipeSource: Cooking Light

Ingredients

1 tablespoon olive oil
1 cup prechopped onion
1/2 cup diagonally cut carrot
1/2 teaspoon crushed red pepper
3/8 teaspoon kosher salt
3 garlic cloves, crushed
2 thyme sprigs
4 cups unsalted chicken stock
1 (15-ounce) can unsalted chickpeas, rinsed and drained
2 cups chopped Lacinato kale
4 ounces shredded skinless, boneless rotisserie chicken thigh
4 ounces shredded skinless, boneless rotisserie chicken breast
1 teaspoon lower-sodium soy sauce

Preparation

1. Heat a large saucepan over medium-high heat. Add oil; swirl to coat. Add onion and next 5 ingredients (through thyme); cook 3 minutes, stirring occasionally. Add stock and chickpeas to pan; bring to a boil. Add kale and chicken to pan; reduce heat, and cook 5 minutes. Stir in soy sauce; discard thyme sprigs.

Nutritional Information

Calories 264
Fat 8.4 g
Satfat 1.6 g
Monofat 4.3 g
Polyfat 1.1 g
Protein 26 g
Carbohydrate 23 g
Fiber 5 g
Cholesterol 62 mg
Iron 2 mg
Sodium 649 mg
Calcium 118 mg

 

Prep Time: 30 mins

Cook Time: 25 mins

Total Time: 55 mins

Servings: 8

Ingredients

  • 1 tablespoon oil, olive
  • 1 medium onion(s), chopped
  • 1 stalk(s) celery, sliced
  • 1 medium carrot(s), chopped
  • 1 teaspoon garlic, minced
  • 3 can(s) broth, chicken, less sodium, 14 ounces each
  • 2 cup(s) squash, butternut, cut-up, peeled, and seeded
  • 14 1/2 ounce(s) tomatoes, fire-roasted, diced, or diced tomatoes, undrained
  • 1 can(s) beans, white kidney, 15-19 ounces, rinsed and drained
  • 1 small zucchini, halved lengthwise and sliced
  • 1 cup(s) broccoli florets
  • 1 tablespoon oregano, fresh, or 2 teaspoons dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper, black
  • cheese, shredded Parmesan

Recipe Tip:

Slow Cooker Version: Omit olive oil. In a 3 1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.

Preparation

  1. In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
  2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese.

Nutritional Info (Per serving):

Calories: 92, Saturated Fat: 0g, Sodium: 641mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 16g, Cholesterol: 0mg, Protein: 6g

Diabetic Exchanges:

Vegetable: 1, Starch: 0.5, Lean Meat: 0.5, Carb Choices: 1

Recipe Source: Diabetic Living

 

 

Prep Time: 20 mins

Cook Time: 12 mins

Total Time: 32 mins

Servings: 2

Ingredients

  • 2 tablespoons scallion(s) (green onions), finely chopped
  • 1 1/2 teaspoon ginger, fresh, grated
  • 3 clove(s) garlic, minced
  • 3 teaspoons oil, olive, divided
  • 1/8 teaspoon salt
  • 2 chicken breasts, skinless, boneless halves
  • 2 ounce(s) rice noodles, dried
  • 1/2 cup(s) carrot(s), chopped
  • 1/2 teaspoon lime peel, finely shredded
  • 1 tablespoon lime juice
  • 2 tablespoons nuts, peanuts, coarsely chopped
  • 1 1/2 tablespoon cilantro

Recipe Tip:

Broiler Directions: Place chicken on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 15 minutes or until chicken is tender and no longer pink (170°F), turning once. Slice as directed.

Preparation

  1. For rub, in a small bowl, combine green onion, ginger, garlic, the 1 teaspoon oil, and the salt. Sprinkle evenly over chicken; rub in with your fingers.
  2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once. Thinly slice chicken diagonally; set aside.
  3. Meanwhile, in a large saucepan, cook rice noodles and carrot in a large amount of boiling water for 3 to 4 minutes or just until noodles are tender; drain. Rinse with cold water; drain again. Use kitchen scissors to snip noodles into short lengths. In a medium bowl, stir together lime peel, lime juice, and the 2 teaspoons oil. Add noodle mixture and cilantro; toss gently to coat.
  4. Divide noodle mixture between two individual bowls; arrange chicken slices on noodle mixture. Sprinkle with peanuts. Serve immediately.

Nutritional Info (Per serving):

Calories: 396, Saturated Fat: 2g, Sodium: 369mg, Dietary Fiber: 3g, Total Fat: 13g, Carbs: 32g, Cholesterol: 82mg, Protein: 37g

Diabetic Exchanges:

Vegetable: 0.5, Starch: 2, Lean Meat: 4.5, Fat: 1.5, Carb Choices: 2

Recipe Source: Diabetic Living

from Diabetic Weekly

Ginger-Chicken Noodle Soup

 

  • Makes: 6 servings
  • Carb Grams Per Serving: 13

Ingredients

  • 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
  • 2 medium carrots, coarsely shredded
  • 2 tablespoons dry sherry (optional)
  • 1 tablespoon soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground black pepper
  • 3 14 – ounce can chicken broth
  • 1 cup water
  • 2 ounces dried rice vermicelli noodles or medium noodles
  • 1 6 – ounce package frozen pea pods, thawed and halved diagonally
  • Soy sauce

Directions

  1. In a 3-1/2- to 6-quart crockery cooker, combine chicken, carrots, sherry (if desired), the 1 tablespoon soy sauce, the vinegar, ginger, and pepper. Stir in chicken broth and the water. Cover and cook on high-heat setting for 2 to 3 hours.
  2. Stir in noodles and pea pods. Cover and cook for 5 to 8 minutes more or until noodles are tender. Serve with additional soy sauce. Makes 6 servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 174 cal., 3 g total fat (1 g sat. fat), 44 mg chol., 1050 mg sodium, 13 g carb. (1 g fiber), 21 g pro.

Pork Zuppa

another great one from Diabetic Weekly
  • Makes: 6 servings
  • Serving Size: 1 1/3cups
  • Carb Grams Per Serving: 19

Ingredients

  • 1 pound ground pork
  • 1 large onion, chopped (1 cup)
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4-1/2 teaspoon crushed red pepper
  • 4 cups reduced-sodium chicken broth
  • 12 ounces tiny red new potatoes, each cut into 8 pieces
  • 1 12 – ounce can fat-free evaporated milk
  • 2 tablespoons cornstarch
  • 2 cups chopped fresh kale
  • Crushed red pepper (optional)

Directions

  1. In a large skillet cook pork, onion, and garlic over medium heat until meat is browned and onion is tender; drain off fat. Return meat mixture to skillet; add oregano, salt, and crushed red pepper. Cook for 1 minute more. Transfer to a 3-1/2- or 4-quart slow cooker. Add broth and potatoes.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. If using low-heat setting, turn to high-heat setting. In a small bowl combine evaporated milk and cornstarch until smooth; stir into cooker. Stir in kale. Cover and cook for 30 to 60 minutes more or until bubbly around edge of cooker. If desired, sprinkle with additional crushed red pepper.

Tip

  • For Easy Cleanup: Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 303 cal., 12 g total fat (4 g sat. fat), 53 mg chol., 542 mg sodium, 19 g carb. (2 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Medium-Fat Meat (d.e): 2; Fat (d.e): 1; Starch (d.e): 1

From Diabetic Weekly, done in slow cooker….love it

Ingredients

  • 2 stalks celery, finely chopped (1 cup)
  • 2 carrots, finely chopped (1 cup)
  • 1 medium Granny Smith apple, peeled and finely chopped (2/3 cup)
  • 1 medium onion, chopped (1/2 cup)
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground turmeric
  • 1/8-1/4 teaspoon cayenne pepper
  • 6 cups reduced-sodium chicken broth
  • 2 cups water
  • 1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
  • 2 tablespoons flour
  • 1 1/2 teaspoons curry powder
  • 1 tablespoon olive oil
  • 1/2 cup uncooked basmati rice
  • 1 cup unsweetened light coconut milk
  • Crushed red pepper (optional)

Directions

  1. In a 4- to 5-quart slow cooker place celery, carrots, apple, onion, and garlic. Stir in 1 1/2 teaspoons curry powder, the ginger, coriander, cumin, cardamom, turmeric, and cayenne pepper. Pour broth and the water over all in cooker.
  2. Cover and cook on low-heat setting for 4 hours.
  3. In a resealable plastic bag place chicken, flour, and 1 1/2 teaspoons curry powder; seal bag and shake to coat chicken with the flour mixture. Chill in refrigerator until needed.
  4. In a large skillet brown coated chicken in hot oil over medium heat, stirring often. Add three to four ladles of the cooking liquid from the slow cooker to the skillet; stir until thickened and gravylike, scraping bottom of skillet to incorporate flour and spices. Stir chicken mixture and rice into the slow cooker. Cover and cook 1 hour more on low-heat setting. Stir in coconut milk before serving. If desired, sprinkle with crushed red pepper.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 166 cal., 4 g total fat (1 g sat. fat), 21 mg chol., 473 mg sodium, 20 g carb. (2 g fiber, 5 g sugars), 13 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 1; Lean Meat (d.e): 1.5

Cleaning out refrigerator soup

Thanks to Peter Schaller, who says “There’s nothing better than a lazy Sunday morning to get life in order. This is what I made after cleaning out the vegetable drawer.”

Ingredients

  • 1 large carrot
  • 4 medium sized potatoes (or swap some for sweet potatoes)
  • 3 celery stalks
  • ½ zucchini
  • 4 tomatoes
  • 1green pepper
  • 1 small onion
  • 5 garlic cloves
  • 1 teaspoon curry
  • ½ tspn black pepper
  • Several dashes soy sauce
  • 1 tspn turmeric.

Method

  • Dice carrots and potatoes and simmer 5 minutes in covered pot with enough water to cover.
  • Meanwhile dice all other veggies and smash garlic and dice finely, then add to pot.
  • Add spices and seasoning to pot and cook approximately 15-20 minutes.

Note: This ends up thick and chewy, but add more liquid if you like. I also added some fat to help absorb nutrients by swirling 1 Tbln coconut oil through the soup. Flavours are even more delicious after several hours or overnight.

Preparation: 10 minutes
Cooking: 20 minutes
Makes: 1-2 serves

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