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Thursday, February 26, 2015

[Healthy_Recipes_For_Diabetic_Friends] Stuffed Cabbage Soup - 20.8g Carbs, 5.6g Fiber, 8.1g Sugar

Stuffed Cabbage Soup - 20.8g Carbs, 5.6g Fiber, 8.1g Sugar

From: www.whatjewwannaeat.com
It's your favorite stuffed cabbage in soup form! Stuffed Cabbage Soup is all the comfort with none of the cutting but lots of the eating.
Author: Amy Kritzer
Recipe type: Soup
Cuisine: Jewish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Serves: 8

1 Tbsp extra virgin olive oil
Salt
Fresh cracked black pepper
1 lb ground beef (I used 85/15)
3 garlic cloves, minced
1/4 cup tomato paste
1 medium cabbage head, core removed and chopped into 1-inch pieces
1/2 large white onion
1/2 cup dried quinoa
1 28-oz can diced tomatoes
4 cups beef broth (or chicken broth, plus more for reheating)
2 tsp paprika
2 tsp cumin
Pinch cayenne
1/4 cup white vinegar
Parsley for garnish

In a large Dutch oven or heavy bottomed pot, heat 1 tablespoon olive oil over medium. Add ground beef, 1 tablespoon water, 1/2 teaspoon salt and 1/4 teaspoon black pepper. Brown while stirring until cooked, and then drain most of the fat off (I left a little. Fat is tasty!)

Add garlic, cook for 1 minute. Then add tomato paste and brown for 5 minutes while stirring.

Add cabbage and onion, and cook while stirring until slightly softened.

Then add remaining ingredients except parsley and bring to a simmer. Lower to medium low heat, cover, and cook for 25 minutes or until quinoa is cooked.

Add salt and pepper to taste. Ladle into bowls, garnish with parsley and serve! It's even better the next day. This is a thick soup, but if your soup gets too thicker overnight, add more broth as you reheat.

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 429 g
Nutrition per Serving: 240 Calories, 64 Calories from Fat, 7.1g Total Fat, 1.9g Saturated Fat, 0g Trans Fat, 51mg Cholesterol, 474mg Sodium, 945mg Potassium, 20.8g Total Carbs, 5.6g Dietary Fiber, 8.1g Sugars, 24g Protein
Vitamin A 27% - Vitamin C 97% - Calcium 7% - Iron 84%
Nutrition Grade: A

Good points:
    Very high in iron
    High in niacin
    High in phosphorus
    High in potassium
    High in selenium
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc

>> Without added salt, using Muir Glen no salt tomatoes, no salt tomato paste, using Pacific low sodium broth.
Servings: 8
Serving Size: 429 g
Nutrition per Serving: 233 Calories, 56 Calories from Fat, 6.3g Total Fat, 1.7g Saturated Fat, 0g Trans Fat, 51mg Cholesterol, 150mg Sodium, 607mg Potassium, 21.5g Total Carbs, 5.1g Dietary Fiber, 8.7g Sugars, 23g Protein
Vitamin A 22% - Vitamin C 101% - Calcium 9% - Iron 85%
Nutrition Grade: A

Good points:
    Very high in iron
    High in selenium
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc