Diabetes Self-Management – September 2019

Sweet Potato Minestrone

MAKES 4 SERVINGS

SERVING SIZE: 1½ CUPS

Nutrition Facts Per Serving: Calories 286, Total

Fat 6g, Saturated Fat 2g, Protein 13g, Carbohydrates

48g, Cholesterol 4mg, Fiber 11g, Sodium 189mg

Dietary Exchange: 3 Bread/Starch, 1 Meat

1 tablespoon extra-virgin olive oil

¾ cup diced onion

½ cup diced celery

2 cups diced, peeled sweet potatoes

1 can (about 15 ounces) Great Northern

beans, rinsed and drained

1 can (about 14 ounces) no-salt-added

diced tomatoes

3 cups water

¾ teaspoon dried rosemary

½ teaspoon salt (optional)

(^1) / (^8) teaspoon black pepper
2 cups coarsely chopped kale leaves
(lightly packed)
4 tablespoons grated Parmesan cheese

1. Heat oil in large saucepan or Dutch oven
   over medium-high heat. Add onion and celery;
   cook and stir 4 minutes or until onion is soft-
   ened. Stir sweet potatoes, beans, tomatoes,
   water, rosemary, salt, if desired, and pepper
   into saucepan. Cover and bring to a simmer;
   reduce heat and simmer 30 minutes.


2. Add kale; cover and cook 10 minutes or
   until tender.


3. Ladle soup into bowls; sprinkle with cheese.

Note: Choose kale in small bunches with firm

leaves and a rich, deep color. Avoid bunches

with limp, wilted or discolored leaves. To

remove the tough stems, make a “V-shaped”

cut where the stem joins the leaf. Stack the

leaves and cut them into pieces.

Chunky

Chicken Stew

MAKES 2 SERVINGS

SERVING SIZE: ½ OF RECIPE

Nutrition Facts Per Serv-

ing: Calories 287, Total Fat 6g,

Saturated Fat 1g, Protein 6g,

Carbohydrates 30g, Choles-

terol 33mg, Fiber 8g, Sodium

337mg

Dietary Exchange: 2 Bread/

Starch, 3 Meat

1 teaspoon olive oil

1 small onion, chopped

1 cup thinly sliced

carrots

1 cup fat-free

reduced-sodium

chicken broth

1 can (about 14 ounces)

no-salt-added diced

tomatoes

1 cup diced, cooked

chicken breast

3 cups sliced kale or

baby spinach

1. Heat oil in large sauce-
   pan over medium-high
   heat. Add onion; cook and
   stir about 5 minutes, or
   until golden brown. Stir in
   carrots and broth; bring to
   a boil. Reduce heat; sim-
   mer, uncovered, 5 minutes.


2. Stir in tomatoes; simmer
   5 minutes or until carrots
   are tender. Add chicken;
   cook and stir until heated
   through. Add kale; stir until
   wilted.

Homestyle Meat

and Potato Soup

MAKES 4 SERVINGS
SERVING SIZE: 6 OUNCES

Nutrition Facts Per Serving: Calories
138, Total Fat 6g, Saturated Fat 1g, Pro-
tein 6g, Carbohydrates 15g, Cholesterol
6mg, Fiber 1g, Sodium 361mg

Dietary Exchange: 1 Bread/Starch, 1
Meat, ½ Fat

2 tablespoons light margarine

1 tablespoon all-purpose flour

1½ cups skim milk or 1 can (15
ounces) fat-free, low-
sodium chicken broth

1 cup mashed potatoes
(leftover or frozen)

¼ teaspoon black pepper

½ 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 reduced-fat cheese
(Cheddar, Swiss, or
American), shredded

1. In a small saucepan, melt marga-
   rine over medium heat. Add flour
   and whisk to make a paste.


2. Add skim milk and stir constant-
   ly over medium heat and bring to
   a slow boil to thicken slightly. Add
   mashed potato, black pepper, on-
   ion powder and diced meat. Bring
   to a boil, then cover and reduce
   heat to simmer. Simmer 2 minutes.


3. Spoon soup into bowls, then top
   each with a quarter of the shred-
   ded cheese.

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