Warm Fall Soups & Stews

Winter Vegetable Soup

(makes 6 servings)

• 1 tablespoon olive oil
• 1/2 pound leeks, trimmed, split in half length wise and well rinsed
• 1 medium white onion, 5 ounces, chopped
• 1/2 pound carrots, peeled and thinly sliced on the diagonal
• 2 large celery ribs, thinly sliced diagonally
• 2 tablespoons dried lentils
• 2 tablespoons dried split peas
• 2 tablespoons dried small white beans
• 1 teaspoon crushed dried thyme
• 1/2 teaspoon freshly ground pepper
• 2 quarts low-sodium canned chicken or vegetable broth
• 1 14 1/2-ounce can no salt added plum tomatoes, drained and coarsely chopped
• 4 ounces fresh spinach, well rinsed and tough stems discarded

In a large soup pot, heat oil over medium-low heat. Thinly slice cleaned leeks and add to pot along with the onion. Cook, stirring, until vegetables wilt, about 5 minutes. Add remaining ingredients except tomatoes and spinach. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally. Add tomatoes and continue to simmer, covered, for another 15 minutes, until white beans are tender. Add spinach and simmer, uncovered, until wilted, about 3 minutes, stirring. Ladle into soup bowls and serve.

Per serving: 144 calories (17% calories from fat), 8 g protein, 3 g total fat (0.4 g saturated fat), 23 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 110 mg sodium

Diabetic exchanges: 1/2 lean meat, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable)

Asian Soup with Shredded Chicken and Rice

(makes 4 servings)

• 4 dried black mushrooms, rinsed
• 1 large clove garlic, minced
• 1 small Serrano or Thai chile pepper, seeded and minced
• 1 tablespoon minced fresh ginger
• 6 cups low-sodium canned chicken broth
• 2 teaspoons low-sodium soy sauce
• 2 6-ounce chicken breast halves, poached and shredded
• 4 ounces snow peas, trimmed
• 1 small carrot, 2 ounces, thinly sliced
• 2 fresh waterchestnuts, peeled and thinly sliced (may used canned)
• 4 scallions, thinly sliced
• 1 cup hot cooked rice

In a soup pot, combine mushrooms, garlic, chile pepper, ginger, chicken broth, and soy sauce. Bring to a boil over medium heat. Boil for 2 minutes. Remove from heat, cover, and let stand for 30 minutes. Using a slotted spoon, remove black mushrooms and slice. Return to the pot. Bring mixture back to a boil. Add remaining ingredients, except scallions and rice. Lower heat and simmer, partially covered, for 10 minutes. Stir in scallions and ladle into wide soup bowls. Place 1/4 cup of the hot rice in the center of each bowl. Serve at once.

Per serving: 202 calories (7% calories from fat), 26 g protein, 1 g total fat (0.4 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 49 mg cholesterol, 216 mg sodium

Diabetic exchanges: 2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

Mediterranean Chicken Stew

(makes 4 servings)

• vegetable cooking spray
• 2 whole bone-in chicken breasts, 2 pounds total, skinned and cut into quarters
• 2 medium onions, 12 ounces total, sliced
• 2 large garlic cloves, minced
• 1 yellow or red bell pepper, 6 ounces seeded and chopped
• 1 teaspoon turmeric
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 2 pounds sweet potatoes, peeled and cut into cubes
• 1 14 1/2-ounce can no salt added diced tomatoes, drained
• 2 tablespoons golden raisins
• 2 cups fat-free low-sodium canned chicken broth

Lightly spray a covered nonstick pot with cooking spray. Add the chicken and brown over high heat for 2 minutes, turning chicken once. Lower the heat and transfer the chicken to a plate. Set aside. Add all remaining ingredients to the pot except the reserved chicken pieces. Bring to a simmer and cook for 2 minutes. Return the chicken to the pot, cover, and simmer for 30 to 40 minutes, until the chicken is barely falling off the bones. Divide the sweet potatoes and chicken between 4 shallow soup plates. Raise the heat under the pot and reduce the sauce for 2 minutes, stirring constantly. Pour some of the mixture over each serving; serve at once.

Per serving: 202 calories (7% calories from fat), 26 g protein, 1 g total fat (0.4 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 49 mg cholesterol, 216 mg sodium

Diabetic exchanges: 2 lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 vegetable)

Recipes from the web site www.diabetic-lifestyle.com.

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