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Sunday, August 16, 2015

[Healthy_Recipes_For_Diabetic_Friends] Tomatillo Soup with Fresh Tuna - 11g Carbs, 3g Fiber

Tomatillo Soup with Fresh Tuna - 11g Carbs, 3g Fiber

From: The New Family Cookbook for People with Diabetes
Servings: 4

1 poblano chili pepper
3 garlic cloves, chopped
1 (4 oz can) green chiles, drained
1 large onion, preferably white, cut crosswise into 1/2-inch slices
3/4 lb tomatillos, husked and halved crosswise
1 1/2 packed cups cilantro leaves
2 cups fat-free, reduced sodium chicken broth, divided
Salt, according to taste
1 Tbsp. extra virgin olive oil
3/4 lb yellowfin or albacore tuna, cut in 3/4-inch cubes
1/2 peeled avocado, diced, for garnish
1/4 cup chopped scallion, for garnish
16 tortilla chips, crumbled, for garnish

Roast the poblano pepper over an open flame until its skin blisters. Seal it in a paper bag to steam for 10 minutes. Using your fingers, slip off the skin. Seed and chop the pepper. Place it in a blender. Add the garlic, canned chiles and cilantro. Set aside.

Heat a heavy skillet over medium-high heat. When hot, add the onion slices in one layer. Cook until grilled in places, 1 minute. Turn and grill on the other side, 1 minute.

Transfer to a plate. Pan-grill the tomatillos, cut side down, until dark brown in places, about 2 minutes. Turn and cook until they brown in spots on the rounded side, 2 minutes. Transfer them to the plate.

Coarsely chop the tomatillos and onions. Add them to the blender along with 1 cup of the broth. Process into a pulpy puree. Transfer to a deep saucepan. Stir in remaining broth. Season to taste with salt. Over medium heat, bring to a boil. Transfer to 4 shallow soup bowls.

Rinse and dry the skillet. Add the oil and heat over medium-high heat. Add the tuna chunks, searing and turning them until they are opaque all the way through, about 3 minutes. Divide the fish among the bowls. Garnish with avocado, scallions and tortilla chips. Serve.

Servings: 4
Nutrition per Serving: 181 Calories, 5g Fat, 0.5g Saturated Fat, 23g Protein, 434mg Sodium, 11g Carbs, 3g Dietary Fiber

Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat