Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Home-style meat and potato soup

Preparation time: 5 minutes
Cooking time: 10 minutes

2 tablespoons light margarine
1 tablespoon all-purpose flour
1 1/2 cups skim milk or 1 can (15 ounces) fat-free, low-sodium chicken broth
1 cup leftover mashed potatoes
1/4 teaspoon black pepper
1/2 teaspoon onion powder
One of the following: 1 ounce leftover diced lean ham, 1 ounce chopped lean sandwich meat, or 1 regular-size, low-fat hot dog, diced
1 ounce low-fat cheese (Cheddar, Swiss, or American), shredded

In a small saucepan, melt margarine over medium heat. Add flour and whisk to make a paste. Add skim milk and stir constantly over medium heat and bring to a slow boil to thicken slightly. Add mashed potato, black pepper, onion powder, and chopped meat. Bring to a boil, then cover and reduce heat to simmer. Simmer 2 minutes. Spoon soup into bowls, then top each with a quarter of the shredded cheese.

Nutrition Facts

Per Serving:
  Calories: 138
  Carbohydrate: 15 g
  Protein: 6 g
  Fat: 6 g
  Saturated fat: 1 g
  Cholesterol: 6 mg
  Sodium: 361 mg
  Fiber: 1 g
 
Exchanges per serving: 1 starch, 1 lean meat, 1/2 fat
Carbohydrate choices: 1

 

  

2013-03-07

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