IN THIS CHAPTER

Making a meal of hearty stews and chowders

Enjoying tasty homemade soups

For instant comfort, few things are more effective than a warm bowl of soup. Soups make a great lunch or light dinner. But many canned soups are high in sodium. Luckily, making a healthy, delicious soup from scratch is easier than you think. Many of the recipes in this chapter are good to prepare on busy nights because they require minimal prep and can simmer unattended for a while. And most soups freeze and travel well, so you can keep single portions on hand for an easy weeknight meal or take a serving with you to enjoy at work!

Most important for people with diabetes, homemade soups are a tasty vehicle for incorporating more vegetables, legumes, and lean proteins into your meal plan without a lot of added fat or sodium. The recipes in this chapter use fresh produce and low-sodium products such as broth and canned tomatoes to keep these soups diabetes friendly. But remember: Healthy doesn’t mean boring! You’ll be surprised by the exciting flavors you’ll find in this chapter. Whether you’re looking for a heartier dish (like English Beef Stew or Spicy Turkey Chili), or a more delicate, refreshing soup (like Cream of Carrot Soup), there’s a recipe for you!

Got a fridge full of leftovers? Soup recipes are a great way to use the rest of those baby carrots before they go bad, or get rid of that takeout container of brown rice in the fridge. Many of the recipes in this chapter can be varied to use ingredients you have on hand. Just make sure to account for those ingredients in your meal plan.

Comforting Chicken and Mushroom Soup

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 6 | SERVING SIZE: 1 CUP

INGREDIENTS

1 quart low-sodium chicken broth

1 tablespoon light soy sauce

1 cup sliced mushrooms, stems removed

1 tablespoon finely chopped scallions

1 tablespoon dry sherry

½ pound boneless, skinless chicken breast, cubed

DIRECTIONS

1 In a stockpot, simmer all ingredients except the chicken for 10 minutes.

2 Add the chicken cubes, and simmer for 6–8 minutes more. Serve with additional soy sauce if desired (but be aware that this will raise the sodium level of the soup).

TIP: Try serving this soup with fresh Buttermilk Biscuits (see Chapter 14).

PER SERVING: Choices/Exchanges 2 Lean Protein; Calories 70 (from Fat 10); Fat 1g (Saturated 0.2g, Trans 0.0g); Cholesterol 20mg; Sodium 200mg; Potassium 250mg; Total Carbohydrate 1g (Dietary Fiber 0g; Sugars 0g); Protein 13g; Phosphorus 110mg.

Herbed Chicken Stew with Noodles

PREP TIME: ABOUT 10 MIN | COOK TIME: 40 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP STEW AND ½ CUP NOODLES

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 onion, chopped

2 garlic cloves, minced

1 pound boneless, skinless chicken breast, cubed

2 tablespoons flour

3 cups low-sodium chicken broth

1 cup dry white wine

1 tablespoon chopped fresh thyme (or 1 teaspoon dried)

4 cups cooked egg noodles, hot (from 1/2 pound dry egg noodles)

½ cup minced parsley

DIRECTIONS

1 In a large saucepan, heat the oil and sauté the onion and garlic for about 5 minutes. Add the chicken cubes, and sauté until the chicken is cooked (about 10 minutes).

2 Sprinkle the flour over the chicken. Add the chicken broth, wine, and thyme. Bring to a boil, and then lower the heat and simmer for 30 minutes.

3 Toss together the noodles and the parsley in a large bowl. Pour the stew over the noodles and serve.

TIP: Try using this stew to top rice or a baked potato instead of noodles. Carrots and other root vegetables make a great addition as well.

PER SERVING: Choices/Exchanges 1½ Starch; 2 Lean Protein; Calories 220 (from Fat 45); Fat 5g (Saturated 1.0g, Trans 0.0g); Cholesterol 55mg; Sodium 85mg; Potassium 270mg; Total Carbohydrate 24g (Dietary Fiber 2g; Sugars 1g); Protein 18g, Phosphorus 185mg.

Cream of Carrot Soup

PREP TIME: ABOUT 5 MIN | COOK TIME: 15 MIN | SERVINGS: 4 | SERVING SIZE: 1 CUP

INGREDIENTS

1 cup plus 2 tablespoons low-sodium chicken broth, divided

3 tablespoons finely chopped shallots or onions

2 tablespoons flour

2 cups fat-free milk, scalded and hot

1 teaspoon cinnamon

1 cup cooked, pureed carrots

Freshly ground black pepper

DIRECTIONS

1 In a stockpot, heat 2 tablespoons of the broth over medium heat. Add the shallots and cook until limp. Sprinkle the shallots with the flour and cook 2–3 minutes.

2 Pour in the hot milk and cook until the mixture thickens. Add the remaining ingredients. Bring almost to a boil, stirring often, and cook for approximately 5 minutes. Add pepper to taste.

VARY IT! Parsnips and sweet potatoes could also be prepared this way.

TIP: This smooth, tasty soup is great to serve for special luncheons.

PER SERVING: Choices/Exchanges ½ Fat-Free Milk, 1 Nonstarchy Vegetable; Calories 90 (from Fat 0); Fat 0g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 110mg; Potassium 390mg, Total Carbohydrate 14g (Dietary Fiber 2g; Sugars 9g); Protein 7g; Phosphorus 165mg.

English Beef Stew

PREP TIME: ABOUT 10 MIN | COOK TIME: 2½ HR | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

2 pounds lean beef for stew, cut into large chunks

1½ tablespoons flour

2 tablespoons canola oil

2 garlic cloves, chopped

2 cups boiling water

1 tablespoon Worcestershire sauce

teaspoon salt

teaspoon freshly ground black pepper

1 large yellow onion, quartered

4 large carrots, peeled and quartered

3 medium potatoes, white or russet, cut into 1-inch cubes

1 cup low-sodium canned stewed tomatoes

DIRECTIONS

1 Roll the beef cubes in the flour. In a large saucepan over medium heat, heat the canola oil. Add the beef, and sauté a few pieces of beef at a time. When all the beef has been browned, add the garlic and stir. Pour the boiling water to the pan.

2 Add the Worcestershire sauce, salt, and pepper. Lower the heat, cover, and let simmer for 1½–2 hours or until the meat is very tender.

3 Add the onion, carrots, potatoes, and tomatoes. Let simmer about 30 minutes until all vegetables are just tender. Transfer to a serving bowl and serve.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein, ½ Fat; Calories 260 (from Fat 70); Fat 8g (Saturated 2.2g, Trans 0.3g); Cholesterol 60mg; Sodium 120mg; Potassium 740mg; Total Carbohydrate 21g (Dietary Fiber 3g; Sugars 5g); Protein 24g; Phosphorus 245mg.

Fresh Fish Chowder

PREP TIME: ABOUT 10 MIN | COOK TIME: 50 MIN | SERVINGS: 6 | SERVING SIZE: 1 CUP

INGREDIENTS

2 tablespoons extra-virgin olive oil

1 large garlic clove, minced

1 small onion, chopped

1 large green bell pepper, chopped

One 14.5-ounce can no-salt-added crushed tomatoes

1 tablespoon tomato paste

½ teaspoon dried basil

½ teaspoon dried oregano

¼ cup dry red wine

teaspoon salt

teaspoon freshly ground black pepper

½ cup uncooked brown rice

½ pound fresh halibut, cubed

2 tablespoons freshly chopped parsley

DIRECTIONS

1 In a 3-quart saucepan, heat the olive oil over medium-high heat. Add the garlic, onion, and green pepper; sauté for 10 minutes over low heat until the vegetables are just tender.

2 Add the tomatoes, tomato paste, basil, oregano, wine, salt, and pepper. Let simmer for 15 minutes. Add the rice and continue to cook for 15 minutes.

3 Add the halibut, and cook for about 5–7 minutes, until the fish is cooked through. Garnish the stew with chopped parsley and serve.

TIP: You can use almost any fish in this chowder — we’ve used halibut, but cod, mahi mahi, flounder, rockfish, and bass would work well also.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1 Fat; Calories 180 (from Fat 50); Fat 6g (Saturated 0.9g, Trans 0.0g); Cholesterol 10mg; Sodium 75mg; Potassium 540mg; Total Carbohydrate 21g (Dietary Fiber 3g; Sugars 4g); Protein 11g; Phosphorus 170mg.

Hearty Italian Minestrone

PREP TIME: ABOUT 10 MIN | COOK TIME: 50 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

½ cup sliced onion

1 tablespoon extra-virgin olive oil

4 cups low-sodium chicken broth

¾ cup diced carrot

½ cup diced potato (with skin)

2 cups sliced cabbage or coarsely chopped spinach

1 cup diced zucchini

½ cup cooked garbanzo beans (drained and rinsed, if canned)

½ cup cooked navy beans (drained and rinsed, if canned)

One 14.5-ounce can low-sodium tomatoes, with liquid

½ cup diced celery

2 tablespoons fresh basil, finely chopped

½ cup uncooked whole-wheat rotini or other shaped pasta

2 tablespoons fresh parsley, finely chopped, for garnish

DIRECTIONS

1 In a large stockpot over medium heat, sauté the onion in oil until the onion is slightly browned. Add the chicken broth, carrot, and potato. Cover and cook over medium heat for 30 minutes.

2 Add the remaining ingredients and cook for an additional 15–20 minutes, until the pasta is cooked through. Garnish with parsley and serve hot.

TIP: This soup is traditionally served with warm, crusty Italian bread and cheese.

PER SERVING: Choices/Exchanges ½ Starch, 1 Nonstarchy Vegetable, 1 Lean Protein; Calories 110 (from Fat 20); Fat 2.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 90mg; Potassium 470mg; Total Carbohydrate 16g (Dietary Fiber 4g; Sugars 4g); Protein 7g; Phosphorus 115mg.

Lentil Soup

PREP TIME: ABOUT 10 MIN | COOK TIME: 55 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

1 large onion, diced

1 large carrot, peeled and diced

2 stalks celery, diced

2 tablespoons extra-virgin olive oil

1 pound lentils

1½ quarts low-sodium chicken or beef broth

2 medium russet or white potatoes, peeled and diced

1 tablespoon finely chopped fresh oregano

1 teaspoon finely chopped fresh thyme

DIRECTIONS

1 In a stockpot or Dutch oven, sauté the onion, carrot, and celery in the olive oil for 10 minutes. Add the lentils, broth, and potatoes.

2 Continue to cook for 30–45 minutes, adding the oregano and thyme 15 minutes before serving. Soup will keep for 3 days in the refrigerator or can be frozen for 3 months.

TIP: Cooking with lentils is a tasty and inexpensive way to include high-quality protein and complex carbohydrates in your diet — and they’re easy to use because they don’t require presoaking. This is a thick, hearty soup, perfect for a chilly day.

PER SERVING: Choices/Exchanges 2½ Starch, 1 Nonstarchy Vegetable, 1 Lean Protein; Calories 270 (from Fat 35); Fat 4g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 120mg; Potassium 990mg; Total Carbohydrate 41g (Dietary Fiber 14g; Sugars 5g); Protein 20g; Phosphorus 340mg.

Mexican Tortilla Soup

PREP TIME: ABOUT 10 MIN | COOK TIME: 40 MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

2 tablespoons extra-virgin olive oil

1 onion, chopped

2 cloves garlic, minced

¼ cup freshly chopped cilantro

1 tablespoon cumin

1 teaspoon cayenne pepper

1 quart low-sodium chicken broth

One 15-ounce can low-sodium whole tomatoes, drained and coarsely chopped

1 medium zucchini, sliced

1 medium yellow squash, sliced

1 cup yellow corn

Six 6-inch corn tortillas

½ cup reduced-fat shredded cheddar cheese

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large saucepan, heat the oil, and sauté the onion and garlic for 5 minutes.

3 Add the cilantro, cumin, and cayenne pepper; sauté for 3 more minutes. Add the remaining ingredients except the tortillas and cheese. Bring to a boil; cover and let simmer for 30 minutes.

4 Cut each tortilla into about 10 strips (use a pizza cutter to do this easily). Place the strips on a cookie sheet and bake for 5–6 minutes at 350 degrees until slightly browned and toasted. Remove from the oven.

5 To serve the soup, place strips of tortilla into each bowl. Ladle the soup on top of the tortilla strips. Top with cheese.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, 1 Fat; Calories 150 (from Fat 50); Fat 6g (Saturated 1.5g, Trans 0.0g); Cholesterol 6mg; Sodium 125mg; Potassium 420mg; Total Carbohydrate 18g (Dietary Fiber 3g; Sugars 4g); Protein 8g; Phosphorus 180mg.

Pasta e Fagioli

PREP TIME: ABOUT 10 MIN | COOK TIME: 25 MIN | SERVINGS: 12 | SERVING SIZE: 1 CUP

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 large onion, chopped

3 cloves garlic, crushed

2 medium carrots, sliced

2 medium zucchini, sliced

2 tablespoons finely chopped fresh basil

2 teaspoons finely chopped fresh oregano

Two 14.5-ounce cans unsalted tomatoes with liquid

Two 15-ounce cans low-sodium white cannellini or navy beans, drained and rinsed

¾ pound whole-wheat uncooked rigatoni or shell pasta

DIRECTIONS

1 In a large saucepan, heat the oil and sauté the onion and garlic for 5 minutes.

2 Add the carrots, zucchini, basil, oregano, tomatoes with their liquid, and beans. Cook until the vegetables are just tender, about 15–17 minutes.

3 In a separate saucepan, cook the pasta according to package directions (without adding salt). Add the pasta to the soup, and mix thoroughly. Serve warm with crusty bread.

TIP: Freeze this hearty Italian soup in order to get several meals out of this recipe.

PER SERVING: Choices/Exchanges 2 Starch, 2 Nonstarchy Vegetable; Calories 210 (from Fat 20); Fat 2g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 530mg; Total Carbohydrate 40g (Dietary Fiber 8g; Sugars 6g); Protein 9g; Phosphorus 175mg.

Manhattan Clam Chowder

PREP TIME: ABOUT 10 MIN | COOK TIME: 1½ MIN | SERVINGS: 8 | SERVING SIZE: 1 CUP

INGREDIENTS

3 medium carrots, peeled and coarsely chopped

3 large white or russet potatoes, peeled and coarsely chopped

4 celery stalks, coarsely chopped

2½ cups minced clams, drained

2 cups canned tomatoes, slightly crushed

½ teaspoon dried thyme or 1 teaspoon minced fresh thyme

Freshly ground black pepper

DIRECTIONS

1 Add all the ingredients to a large stockpot. Cover and let simmer for 1½ hours. Taste and add a dash of salt if needed. Serve hot.

TIP: Try serving this chunky chowder with hot sourdough bread for a great flavor and texture combo.

PER SERVING: Choices/Exchanges 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein; Calories 150 (from Fat 10); Fat 1g (Saturated 0.1g, Trans 0.0g); Cholesterol 35mg; Sodium 180mg; Potassium 790mg; Total Carbohydrate 21g (Dietary Fiber 3g; Sugars 4g); Protein 15g; Phosphorus 220mg.

Quick Shrimp Gumbo

PREP TIME: ABOUT 10 MIN | COOK TIME: 40 MIN | SERVINGS: 4 | SERVING SIZE: 3 OUNCES SHRIMP AND ¼ CUP RICE

INGREDIENTS

2 cups low-sodium canned tomatoes, undrained

¼ cup chopped green bell pepper

1 medium onion, chopped

1 cup cooked brown rice

½ cup low-sodium chicken broth

1 medium garlic clove, minced

Dash hot pepper sauce

Freshly ground black pepper

12 ounces precooked fresh (never frozen) jumbo shrimp

DIRECTIONS

1 Place all the ingredients except the shrimp in a large stockpot and bring to a boil. Reduce the heat, cover, and let simmer for 25–30 minutes.

2 Add the shrimp, cover, and simmer for 5–10 minutes or until the shrimp is thoroughly heated. Serve hot.

TIP: Serve this spicy gumbo with a fresh spinach salad and warm rolls.

PER SERVING: Choices/Exchanges ½ Starch, 2 Nonstarchy Vegetable, 2 Lean Protein; Calories 190 (from Fat 10); Fat 1g (Saturated 0.2g, Trans 0.0g); Cholesterol 160mg; Sodium 125mg; Potassium 590mg; Total Carbohydrate 22g (Dietary Fiber 3g; Sugars 5g); Protein 24g; Phosphorus 295mg.

Spanish Black Bean Soup

PREP TIME: ABOUT 5 MIN | COOK TIME: 1 HR 10 MIN | SERVINGS: 6 | SERVING SIZE: 1 CUP

INGREDIENTS

1 ½ cups plus 2 teaspoons low-sodium chicken broth, divided

1 teaspoon extra-virgin olive oil

3 garlic cloves, minced

1 yellow onion, minced

1 teaspoon minced fresh oregano

1 teaspoon cumin

1 teaspoon chili powder or ½ teaspoon cayenne pepper

1 red bell pepper, chopped

1 carrot, coarsely chopped

3 cups cooked black beans

½ cup dry red wine

DIRECTIONS

1 In a large pot, heat 2 teaspoons of the chicken broth and the olive oil. Add the garlic and onion, and sauté for 3 minutes. Add the oregano, cumin, and chili powder; stir for another minute. Add the red pepper and carrot.

2 Puree 1½ cups of the black beans in a blender or food processor. Add the pureed beans, the remaining 1½ cups of whole black beans, the remaining 1½ cups of chicken broth, and the red wine to the stockpot. Simmer 1 hour.

3 Taste before serving; add additional spices if you like.

PER SERVING: Choices/Exchanges 1½ Starch, 1 Nonstarchy Vegetable; Calories 160 (from Fat 15); Fat 1.5g (Saturated 0.3g, Trans 0.0g); Cholesterol 0mg; Sodium 55mg; Potassium 500mg; Total Carbohydrate 26g (Dietary Fiber 9g; Sugars 5g); Protein 10g; Phosphorus 160mg.

Spicy Turkey Chili

PREP TIME: ABOUT 10 MIN | COOK TIME: 50 MIN | SERVINGS: 6 | SERVING SIZE: 1 CUP

INGREDIENTS

2 onions, chopped

2 garlic cloves, minced

½ cup chopped green bell pepper

1 tablespoon extra-virgin olive oil

1 pound lean ground turkey breast meat

2 cups cooked (not canned) kidney or pinto beans

2 cups canned tomatoes with liquid

1 cup low-sodium chicken broth

2 tablespoon chili powder

2 teaspoons cumin

Freshly ground black pepper

DIRECTIONS

1 In a large saucepan, sauté the onion, garlic, and green pepper in the oil for 10 minutes. Add the turkey, and sauté until the turkey is cooked, about 5–10 minutes. Drain any fat away.

2 Add the remaining ingredients, bring to a boil, lower the heat, and simmer uncovered for 30 minutes. Add additional chili powder if you like your chili extra spicy.

TIP: This chili tastes great with fresh-baked Corn Muffins (see Chapter 14).

PER SERVING: Choices/Exchanges 1 Starch, 2 Nonstarchy Vegetable, 3 Lean Protein; Calories 240 (from Fat 45); Fat 5g (Saturated 0.9g, Trans 0.0g); Cholesterol 45mg; Sodium 200mg; Potassium 790mg; Total Carbohydrate 24g (Dietary Fiber 7g; Sugars 5g); Protein 27g; Phosphorus 310mg.

White Bean Soup

PREP TIME: ABOUT 5 MIN | COOK TIME: 2½ HR | SERVINGS: 6 | SERVING SIZE: 1 CUP

INGREDIENTS

¼ cup chopped onion

1 garlic clove, minced

2 tablespoons extra-virgin olive oil

½ pound dried great northern, white navy, or cannellini beans, soaked in boiling water for 1 hour and drained

2 quarts water

2 bay leaves

1 teaspoon dried basil

teaspoon salt

teaspoon freshly ground black pepper

2 medium scallions, chopped

2 tablespoons minced fresh parsley

DIRECTIONS

1 In a large saucepan, sauté the onion and garlic in the oil for 5 minutes. Add the beans, water, bay leaves, and basil; stir well. Bring the mixture to a boil, reduce the heat, cover, and let simmer.

2 Continue to cook the soup for 1–1½ hours or until the beans are tender. Add water (if necessary), salt, and pepper; mix well.

3 Remove and discard the bay leaves. In a blender or food processor, puree the mixture. Return the soup to the saucepan and serve hot. Garnish with scallions and parsley.

VARY IT! Use any variety of white bean for this scrumptious soup.

PER SERVING: Choices/Exchanges 1½ Starch, 1 Lean Protein; Calories 150 (from Fat 45); Fat 5g (Saturated 0.8g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 390mg; Total Carbohydrate 20g (Dietary Fiber 7g; Sugars 2g); Protein 8g; Phosphorous 155mg.