Friday, February 27, 2009

[Healthy_Recipes_For_Diabetic_Friends] Chicken Tortilla Soup - 16g Carbs, 2g Fiber, 3g Sugar

Chicken Tortilla Soup - 16g Carbs, 2g Fiber, 3g Sugar

From: www.diabetescontrolforlife.com
This colorful, vegetable-rich soup is a festive change of pace.
Prep Time: 15 Minutes
Cook Time: 25 Minutes
Ready In: 40 Minutes
Yield: 9 1-cup servings
Servings: 9

1 cup chopped onion
1 cup fresh or frozen corn
1 1/2 tsp ground cumin
1 tsp garlic powder
1 cup chopped zucchini
1/2 cup chopped red pepper
One 10-oz can green enchilada sauce (1 1/2 cups)
One 4.5-oz can chopped chilies
3 cups reduced-sodium chicken stock
3 cups cooked boneless, skinless chicken breast meat, shredded
1 cup (8 oz) Glucerna Homemade Vanilla Shake
1 1/2 cups crushed baked tortilla chips
Fresh chopped cilantro

1. In a large pot over medium heat, add 2 tablespoons water, onion,
corn, cumin, and garlic powder and cook until the vegetables are soft.

2. Spoon the mixture into the bowl of a food processor and carefully
blend.

3. Return the vegetable puree to the pot and add the zucchini, red
pepper, enchilada sauce, chilies, chicken stock, and chicken.

4. Simmer for 10 to 15 minutes, until the vegetables are tender.

5. Add the Glucerna Shake and continue to heat soup until it is
very hot. Do not allow the soup to boil.

6. Serve each portion of the soup with a sprinkle of crushed
tortillas and a sprinkling of cilantro.

Servings: 9
Serving Size: 1 cup
Nutrition per Serving:
170 Calories, 35g Calories from Fat, 4g Total Fat, 1g Saturated Fat,
40mg Cholesterol, 290mg Sodium, 16g Total Carbs, 2g Dietary Fiber,
3g Sugars, 20g Protein,
Vitamin A 6%
Vitamin C 20%
Calcium 6%
Iron 10%

CARB CHOICES: 1 carb choice
DIABETES EXCHANGES: 1 starch, 2 lean meats

__._,_.___
Recent Activity
Visit Your Group
Group Charity

Give a laptop

Get a laptop: One

laptop per child

Yahoo! Groups

Do More For Dogs Group

Connect and share with

dog owners like you

Yahoo! Groups

Stay healthy

and discover other

people who can help.

.

__,_._,___

No comments:

Post a Comment