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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Onion–chicken soup

Preparation time: 15 minutes
Cooking time: 10–15 minutes

2 tablespoons canola oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon chili powder
2 tablespoons prepared salsa, medium-hot
3 cans (14 ounces each) fat-free, low-sodium chicken broth
2/3 cup corn, drained (frozen or canned)
1 ripe tomato, finely chopped
4 ounces cooked diced chicken breast, boneless, skinless
Juice from 1 lime
1/2 cup cilantro leaves
12 baked tortilla chips, broken

Heat oil in a medium saucepan over medium-high heat and add onions. Stir constantly until onions are transparent. Add garlic, chili powder, salsa, broth, corn, tomato, and chicken. Bring to a boil, then reduce heat and cook 5 minutes. Add lime juice and cilantro and cook 2–3 minutes more. Ladle the soup into 4 soup bowls, and top with a sprinkling of broken tortilla chips.

Nutrition Facts

Per Serving:
  Calories: 205
  Carbohydrate: 20 g
  Protein: 11 g
  Fat: 9 g
  Saturated fat: 1 g
  Cholesterol: 19 mg
  Sodium: 699 mg
  Fiber: 4 g
 
Exchanges per serving: 1 starch, 1 lean meat, 1 vegetable, 1 fat
Carbohydrate choices: 1

 

  

2009-10-13

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