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Friday, January 23, 2015

[Healthy_Recipes_For_Diabetic_Friends] Zesty Mexican Soup - 25.60g Carbs,7.96g Fiber, 4.49g Sugar

Zesty Mexican Soup - 25.60g Carbs,7.96g Fiber, 4.49g Sugar

From: The George Mateljan Foundation
This spicy vegetable soup is full of flavor, and easy to prepare, and is the perfect addition to your Healthiest Way of Eating. It's a great way to incorporate a variety of vegetables into on meal and it actually gets better with time.
Prep and Cook Time: 40 min

1 medium onion, minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups PLUS 1 Tbsp chicken or vegetable broth
1 small to medium green bell pepper, diced into 1/4-inch pieces
1 small zucchini, diced into 1/4-inch pieces
1 cup finely chopped collard greens
1 15 oz can (BPA free) diced tomatoes
2 cups OR 1 15 oz can (BPA free) black beans, rinsed
1 cup frozen yellow corn
1 4 oz can (BPA free) diced green chili
1 tsp dried oregano
1 tsp ground cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
Salt and pepper, to taste

Heat 1 Tbs broth in a medium soup pot. Healthy Saute onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.

Add red chili powder and mix in well. Add broth and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.

Bring to a boil on high heat. Once it begins to boil, reduce heat to medium-low and simmer uncovered for 10 minutes longer. (Simmering uncovered enhances the flavor.)

Add zucchini and collard greens and cook for 5 more minutes. Add chopped cilantro, pumpkin seeds, salt, and pepper.

Serving Suggestions: Serve with Romaine & Avocado Salad

Serves: 6
Total Weight: 264.70g
Nutrition per Serving: 203.21 Calories, 74.93 Calories from fat, 8.33 g Total Fat, 13.15 Calories from saturated fat, 1.8g Insoluble Fiber, 12.45g Other Carbs, 2.37g Monounsaturated Fat, 3.95g Polyunsaturated Fat, 1.46g Saturated Fat, 0g Trans Fat, 0.01mg Cholesterol, 9.62g Protein, 25.60g Carbs,7.96g Dietary Fiber, 4.49g Total Sugars, 0.99g Monosaccharides, 0.43g Disaccharides, 0.65g Soluble Fiber,
4.98mg Iron, 106.36mg Magnesium, 426.35mg Potassium, 479mg Sodium