365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Ham and Cabbage Soup

Friday, November 8, 2013

[Healthy_Recipes_For_Diabetic_Friends] Ham and Cabbage Soup - 10.1g Carbs, 3.3g Fiber, 4.1g Sugar

Ham and Cabbage Soup - 10.1g Carbs, 3.3g Fiber, 4.1g Sugar

From: www.PorkBeInspired.com - Courtesy of Ali Ebright, www.gimmesomeoven.com

"When it?s cold outside, nothing beats the soothing flavor of ham in a bowl of cabbage soup."
Prep: 20 min
Cook: 40 min

2 cups ham, diced or shredded
2 Tbsp olive oil
1 onion, finely diced
2 large carrots, diced
2 stalks celery, diced
3 cloves garlic, minced
10 cups low sodium chicken broth OR ham broth*
2 lb head cabbage, cored and roughly diced
2 bay leaves
Pepper

In a large saucepan or small stockpot over medium heat, warm the oil. Add the onion and cook, stirring occasionally, until starting to become translucent, about 5 minutes. Add the carrots, celery, and garlic and cook, stirring occasionally, until the carrots and celery are crisp-tender, about 3 minutes. Add the ham, broth, cabbage, and bay leaves and bring to a boil over high heat. Reduce to a simmer, cover, and cook until the cabbage is tender, 15 to 20 minutes. Add salt and pepper to taste. Remove the bay leaves before serving.

*To make ham broth, combine 2 smoked ham hocks, 1 carrot, 1 celery stalk, 1 onion (quartered), 2 bay leaves, 1 teaspoon whole peppercorns and 4 quarts water in a large stockpot. Bring to a boil over low heat, reduce to a very gentle simmer, cover and cook until the meat falls off the ham hocks, 3 to 4 hours. Strain the broth and add salt and pepper to taste. Makes about 3 quarts.

Serving Suggestions: Serve this soup with warm dinner rolls or a half sandwich on the side. To vary the recipe, vary the vegetables in the soup?add broccoli or cauliflower florets, diced potato, or shredded chard. You can also add beans like cannellinis or black-eyed peas.

Serves: 10
Serving Size: 390 g
Nutrition per Serving: 118 Calories, 47 Calories from Fat, 5.2g Total Fat, 1.2g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 451mg Sodium, 10.1g Total Carbs, 3.3g Dietary Fiber, 4.1g Sugars, 8g Protein
Vitamin A 50% - Vitamin C 61% - Calcium 5% - Iron 6%
Nutrition Grade: A

Good points: High in dietary fiber - High in thiamin - Very high in vitamin A - Very high in vitamin B6 - Very high in vitamin C