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Sunday, October 12, 2014

[Healthy_Recipes_For_Diabetic_Friends] Chicken and Tomatillo Soup - 8.3g Carbs, 2g Fiber, 1g Sugar

Chicken and Tomatillo Soup - 8.3g Carbs, 2g Fiber, 1g Sugar

From: www.chefscatalog.com

3 Tbsp olive oil
1 whole chicken, about 3 lb, quartered
1 medium onion, finely chopped
3 large garlic cloves, minced
1 lb fresh tomatillos, husked, rinsed, and chopped
2 or 3 fresh jalapeno chiles, roasted, seeded and minced
3 cups chicken broth, low sodium or sodium-free
2 Tbsp finely chopped fresh cilantro
1/4 tsp cayenne pepper or to taste
Sour cream, grated cheddar and cilantro sprigs for garnishes (Not included in nutrition)

1. To roast chilies: Stab each chili with a fork or skewer and roast over open flame gas burner or electric burner set on high until skin blisters and chars and flesh softens. Place hot, roasted chilies in bowl. Cover bowl with plastic wrap until chilies are cool. Rinse chilies under cold water to remove charred skin and seeds. Pat dry and mince.

2. Pat chicken dry and season with salt and pepper. Preheat heavy soup pot over medium-high heat. Add olive oil. When oil is hot, add chicken. Saute 5 minutes on each side or until nicely browned.

3. Transfer chicken to bowl and pour off all but 2 tablespoons of the fat. Turn heat down to medium-low. Add onion and garlic to the pot and cook, stirring occasionally, until onion is soft.

4. Put chicken back into pot. Add the tomatillos, roasted chilies and chicken broth. Cover and simmer 30 to 40 minutes or until the chicken has cooked through. Remove pot from heat.

5. Transfer chicken to a bowl and let sit until cool enough to handle. Then, remove meat from bones, discarding the skin, excess fat and bones. Cut or tear chicken meat into bite-sized pieces.

6. In small batches, pour tomatillo mixture in blender or food processor and pulse until smooth. Pour back into pot and bring to a simmer. Stir in chicken, chopped cilantro and cayenne. Add salt and pepper to taste.

7. Ladle soup into bowls. Garnish with sour cream, grated cheese and cilantro sprigs. Serve immediately.

Makes 6 cups or 4 to 6 servings.
Nutrition From: www.caloriecount.about.com
Using low sodium broth
Servings: 6
Serving Size: 453 g
Nutrition per Serving: 538 Calories, 222 Calories from Fat, 24.6g Total Fat, 5.6g Saturated Fat, 202mg Cholesterol, 232mg Sodium, 806mg Potassium, 8.3g Total Carbs, 2g Dietary Fiber, 1g Sugars, 67.8g Protein
Vitamin A 7% - Vitamin C 22% - Calcium 5% - Iron 19%
Nutrition Grade: B

Good points:
    Low in sodium
    Very low in sugar
    Very high in niacin
    High in selenium