World Famous Recipes

VEGETABLE AND BEAN SOUP 6 servings

Notes: Easy substitution:To make this soup completely

vegetarian,substitute vegetable broth for the chicken broth,and

additional olive oil for the butter.

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained 1 red bell pepper, finely

chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total),

quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic 1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Combine all ingredients in the slow cooker crock and mix well.Cover and cook

on LOW for 8 hrs.Stir well before serving. If desired,stir in Tabasco sauce

before serving.

GAZPACHO SOUP

Yield: 4 servings

Source: “Cooking with the Diabetic Chef” by Chris Smith

Book info: http://diabeticgourmet.com/book_archive/details/23.shtml

INGREDIENTS

- 1 pound plum tomatoes, peeled and seeded

- 1 cup cucumber, peeled, seeded, and diced

- 1/2 jalapeno pepper, seeded, diced

- 1/2 medium red onion, diced

- 1/4 bunch cilantro, chopped

- 1 (4.5 ounce) can of tomato juice

- 1/2 teaspoon hot pepper sauce

- 1/4 teaspoon salt

DIRECTIONS

Combine all ingredients in a food processor and blend until smooth.

Add more salt if needed. Refrigerate for 1 hour before serving.

Nutritional Information Per Serving (1 cup): Calories: 49, Fat: 1 g,

Cholesterol: 0 mg, Sodium: 272 mg, Carbohydrate: 11 g, Dietary

Fiber: 3 g, Sugars: 5 g, Protein: 2 g

Diabetic Exchanges: 2 Vegetables

Thai Pea Soup

Ingredients

2 cups vegetable stock

2 cloves garlic, finely minced

3/4 tsp. curry paste

1 tbsp. + 1 tsp. fresh mint, chopped or 1-1/4 tsp. dried

13 oz. frozen peas, thawed

3/4 tsp. canola oil

1/4 tsp. black mustard seeds

Directions

Boil stock in a large pan over high heat. Add next 3

ingredients. Reduce heat to low, cover pan and simmer 4 - 5 minutes.

Add peas and simmer another 4 -7 minutes. Transfer mixture to a

blender or food processor and process until smooth. Season with salt

and pepper to taste. Heat oil in a heavy nonstick skillet over medium

high heat. Sauté mustard seeds until they start to pop. Pour oil

spice mixture over soup.

Nutritional Info Per Serving: Per serving: calories 89, fat 1.5g, 15%

calories from fat, protein 5.1g, carbohydrates 14.5g, fiber 5.3g,

sugar 5.2g, sodium 220mg, diet points 1.4.

Diebetic Exchanges: Bread: 0.9, Fat: 0.1.

Green Minestrone

Makes 6 servings

1 Tbsp extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp grated Parmesan cheese

1. Heat oil in a large Dutch oven or pot over medium-high heat.

Sauté scallions, leek, onion and celery until onion is translucent.

Cover, reduce heat and cook gently 5 minutes, or until vegetables

have released their juices and softened.

2. Add broth, green beans, potato and zucchini. Simmer, uncovered,

5 minutes. Stir in spinach. Add canned beans. Season to taste with

salt and pepper. Cook until beans are heated through, about 5 minutes.

3. Ladle soup into bowls and serve, topped with some of the cheese.

(Soup keeps up to three days if covered and refrigerated.)

Calories: 111

Protein: 6 g

Sodium: 532 mg

Fat: 3 g

Carbohydrates: 17 g

Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat

Source: AICR

Lemony chicken noodle soup

1 small onion, chopped
2 tablespoons olive or vegetable oil
1 tablespoon butter or margarine
1/4 pound boneless skinless chicken breast, cubed
1 garlic clove, minced
2 cans (14 1/2 ounces each) chicken broth
1 medium carrot, cut into 1/4-inch slices
1/4 cup fresh or frozen peas
1/2 teaspoon dried basil
2 cups uncooked medium egg noodles
1 to 2 tablespoons lemon juice

In a small saucepan, saute onion in oil and butter until tender. Add
the chicken and garlic. Cook and stir until chicken is lightly
browned. Stir in the broth, carrot, peas and basil. Bring to a boil.
Reduce heat; cover and simmer for 5 minutes. Add the noodles. Cover
and simmer for 8-10 minutes or until noodles are tender. Stir in
lemon juice. Yield: 2 servings.