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Monday, December 15, 2014

[Healthy_Recipes_For_Diabetic_Friends] Black Rice Tomato Soup - 16.8g Carbs, 2.8g Fiber, 4g Sugar

Black Rice Tomato Soup - 16.8g Carbs, 2.8g Fiber, 4g Sugar

From: Davidson, Johanna (2014-11-24). Black Rice: The Ultimate Guide (Kindle Location 369).
Prep Time: 15 Min
Ready In: 45 Min
Cook Time: 30 Min
Servings: 8

1/2 cup black rice
1 Tbsp butter OR margarine
1 medium onion, finely chopped
1 stalk celery, finely chopped
1 medium carrot, peeled and chopped
1 garlic clove, crushed with garlic press
1/4 tsp dried thyme
1 (28 oz can) plum tomatoes in juice
1 3/4 cups vegetable broth (low sodium for nutrition)
1/2 tsp salt (omitted for nutrition)
1/4 tsp coarsely ground black pepper
1 bay leaf
1 cup water
1/2 cup loosely packed fresh parsley leaves, chopped

1. Prepare rice but do not add salt or butter; set rice aside. Meanwhile, in 4-quart saucepan, melt butter over medium heat. Add onion, celery, and carrot and cook, stirring occasionally , until tender, about 10 minutes. Stir in garlic and thyme; cook 1 minute.

2. Add tomatoes with their juice, broth, salt, pepper, bay leaf, and water; heat to boiling over high heat, breaking up tomatoes with side of spoon. Reduce heat to medium-low and cook, covered, 30 minutes. Discard bay leaf.

3. Spoon one-third mixture into blender; cover, with center part of cover removed to let steam escape, and puree until almost smooth. Pour into large bowl. Repeat with remaining mixture. Return soup to saucepan; heat over high heat until hot. Remove saucepan from heat; add cooked rice and chopped parsley.

1/2 tsp salt omitted! No salt added tomatoes. Low sodium vegetable broth!
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 223 g
Nutrition per Serving: 92 Calories, 17 Calories from Fat, 1.8g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 4mg Cholesterol, 122mg Sodium, 279mg Potassium, 16.8g Total Carbs, 2.8g Dietary Fiber, 4g Sugars, 2.4g Protein
Vitamin A 38% - Vitamin C 37% - Calcium 4% - Iron 3%
Nutrition Grade: B+

Good points:
    Low in cholesterol
    High in dietary fiber
    High in manganese
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C