Diabetes Self-Management – September 2019

Butternut Squash and

Millet Soup

MAKES 6 SERVINGS
SERVING SIZE: 1^1 / 3 CUPS

Nutrition Facts Per Serving: Calories 168, Total Fat 3g,
Saturated Fat 1g, Protein 16g, Carbohydrates 19g, Choles-
terol 37mg, Fiber 2g, Sodium 199mg

Dietary Exchange: 1 Bread/Starch, 1 Vegetable, 2 Meat

1 red bell pepper

1 teaspoon canola oil

2¼ cups diced butternut squash or 1
(10-ounce) package frozen diced
butternut squash

1 medium red onion, chopped

1 teaspoon curry powder

½ teaspoon smoked paprika

½ teaspoon salt

(^1) / 8 teaspoon black pepper
2 cups low-sodium chicken broth
2 boneless skinless chicken breasts (about
4 ounces each), cooked and chopped
1 cup cooked millet

1. Place bell pepper on rack in broiler pan 3 to 5 inch-
   es from heat source or hold over open gas flame on
   long-handled metal fork. Turn bell pepper often until
   blistered and charred on all sides. Transfer to food
   storage bag; seal bag and let stand 15 to 20 minutes
   to loosen skin. Remove loosened skin with paring
   knife. Cut off top and scrape out seeds; discard.


2. Heat oil in large saucepan over high heat. Add but-
   ternut squash, bell pepper and onion; cook and stir
   5 minutes. Add curry powder, paprika, salt and black
   pepper. Pour in broth; bring to a boil. Cover and cook
   7 to 10 minutes or until vegetables are tender.


3. Purée soup in saucepan with hand-held immer-
   sion blender or in batches in food processor or
   blender. Return soup to saucepan. Stir in chicken
   and millet; cook until heated through.

Acorn Squash Soup with

Chicken and Red Pepper

Meatballs

MAKES 2 SERVINGS

Nutrition Facts Per Serving: Calories 309, Total Fat

12g, Saturated Fat 1g, Protein 31g, Carbohydrates 23g,

Cholesterol 85mg, Fiber 4g, Sodium 208mg

Dietary Exchange: 1½ Bread/Starch, 3 Meat, ½ Fat

1 small to medium acorn squash

(about ¾ pound)

½ pound ground lean turkey breast

1 red bell pepper, seeded and finely

chopped

3 tablespoons cholesterol-free egg

substitute

1 teaspoon dried parsley

1 teaspoon ground coriander

½ teaspoon black pepper

¼ teaspoon ground cinnamon

3 cups reduced-sodium vegetable broth

2 tablespoons fat-free sour cream (optional)

Ground red pepper (optional)

1. Pierce squash skin with fork. Place in mi-
   crowaveable dish; microwave on high 8 to 10
   minutes or until tender. Cool 10 minutes.


2. Meanwhile, combine turkey, bell pepper, egg
   substitute, parsley, coriander, cinnamon and
   black pepper in large bowl; mix lightly. Shape
   mixture into eight meatballs. Place meatballs in
   microwavable dish; microwave on high 5 min-
   utes or until cooked through. Set aside to cool.


3. Remove and discard seeds from cooled
   squash. Scrape squash flesh from shell into large
   saucepan; mash squash with potato masher.
   Add broth and meatballs to saucepan; cook over
   medium-high heat 12 minutes, stirring occasion-
   ally. Add additional liquid if necessary.


4. Garnish each serving with 1 tablespoon sour
   cream and ground red pepper.

54 September/October 2019