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

Wednesday, December 11, 2013

[Healthy_Recipes_For_Diabetic_Friends] Ham and Cabbage Soup - 14.2g Carbs, 5.1g Fiber, 4.1g Sugars

Ham and Cabbage Soup - 14.2g Carbs, 5.1g Fiber, 4.1g Sugars

{The nutrition for this show to be extremely high in sodium. To cut back use the lowest amount of salt possible in the ham. Do not add more salt! Also, use broth that is lowest possible! }

From: Cooking For Comfort
A big bowl of steaming cabbage and ham soup hits the spot for me in the chilly winter months. I love the extra delicious flavor that ham broth creates – and the cabbage and veggies make it a little healthier. Total comfort food." -- Ali Ebright

2 cups diced or shredded ham
2 Tbsp olive oil
1 onion, finely diced
2 large carrots, diced
2 stalks celery, diced
3 cloves garlic, minced
10 cups ham OR chicken broth*
1 2-pound head cabbage, cored and roughly diced
2 bay leaves
Salt and 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
Servings: 10
Serving Size: 285 g
Nutrition per Serving: 323 Calories, 152 Calories from Fat, 16.9g Total Fat, 5.2g Saturated Fat, 0g Trans Fat, 92mg Cholesterol, ** 2,142mg Sodium, 14.2g Total Carbs, 5.1g Dietary Fiber, 4.1g Sugars, 28.4g Protein
Vitamin A 50% - Vitamin C 70% - Calcium 8% - Iron 12%
Nutrition Grade: A-

Good points:
    High in manganese
    High in selenium
    Very high in thiamin
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    Very high in sodium