Diabetic Cooking

Soups & Stews

Onion-chicken soup

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

  • 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

Directions

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.

Yield: 4 servings. Serving size: 1 1/2 cups.

Nutrition Facts Per Serving:
Calories: 205, Carbohydrates: 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.


This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.