- 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.
Yield: 4 servings.
Serving size: about 6 ounces.
Nutrition Facts Per Serving:
Calories: 138 calories, Carbohydrates: 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.
This recipe was created by Kathleen Stanley, a diabetes educator at Central Baptist Hospital in Lexington, Kentucky. She is the author of 50 Things You Need to Know About Diabetes, published in 2009 by the American Diabetes Association.