Recipes

Main Ingredient:
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Favorite Vegetable Soup

A hearty soup for winter. You can use your own leftover vegetables in place of the canned ones listed. Two cups of your vegetables would replace one can.

Ingredients
½ pound ground chuck
7 cups peeled, chopped fresh tomatoes OR 2 28-ounce cans diced tomatoes
4 cups water
1 14.5 ounce can cut green beans, drained and rinsed
1 15-ounce can peas, drained and rinsed
1 15-ounce can corn, drained and rinsed
2 carrots, peeled and chopped
3 potatoes, peeled and diced
1 medium onion, diced
¼ cup dry rice
1/8 teaspoon ground black pepper (or more to taste)
1/8 teaspoon red pepper flakes
½ teaspoon salt
½ teaspoon garlic powder

Directions
1. Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.
2. Return meat to stockpot, then add tomatoes and water. Bring to simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.
3. Add remaining ingredients, cover and continue cooking 60 additional minutes to allow flavors to blend.

Serving size: 1 cup

Exchanges:
1starch
1 vegetable (or 1 carbohydrate)
1 very lean meat
½ fat

Calories: 155
Total fat: 3 grams
Saturated fat: 1 gram
Cholesterol: 17 milligrams
Sodium: 185 milligrams (more if you use canned tomatoes with sodium added)
Carbohydrate: 23 grams
Dietary fiber: 2 grams
Sugars: 5 grams
Protein: 9 grams


Source:
P. Geil, T. Ross. Diabetes Meals on $7 a D ay or Less. American Diabetes Association, 1999