A pot of vegetable soup simmering on the stove makes an unbeatable comfort food, but who has time to cook all day? My speedy, diabetic recipe for a great tasting vegetable soup is about convenience. The delicious soup uses frozen and canned ingredients giving you homemade flavor with little effort. Look for pre-chopped onion in the produce department for extra ease. You can even get creative and add more of your favorite vegetables and throw in brown rice for a nutritional boost of fiber. Little changes make a difference when it comes to nutrition. Savory, warming and a quick one-pot meal, this high fiber diabetic recipe will top your simple suppers.
Quick Veggie Soup from Holly Clegg’s Eating Well Through Cancer cookbook
Makes 6 (1-cup) servings
1/2 cup chopped onion
1 teaspoon minced garlic
3 cups low-sodium fat-free vegetable broth or chicken broth
1 (16-ounce) bag frozen mixed vegetables
1 (14 3/4-ounce) can cream-style corn
1 (14-ounce) can chopped fire-roasted tomatoes
1 tablespoon Worcestershire sauce
1/4 cup rice
Salt and pepper to taste
1. In large nonstick pot coated with nonstick cooking spray, sauté onion and garlic until tender, about 5 minutes.
2. Add broth, frozen vegetables, cream-style corn, tomatoes and Worcestershire sauce. Bring to boil, add rice and reduce heat; cook 15 minutes. Season to taste.
Nutritional information per serving: Calories 158 kcal, Calories from Fat 5%, Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 464 mg, Carbohydrates 35 g, Dietary Fiber 5 g, Total Sugars 10 g, Protein 4 g, Dietary Exchanges: 2 starch, 1 vegetable
Nutrition Nugget: Try adding chopped fresh sweet potatoes, for their natural sweetness, fiber, and nutrition.
With over 1 MILLION COOKBOOKS sold, Holly Clegg has become a healthy culinary expert through her nationally recognized best-selling trim&TERRIFIC® and Eating Well cookbook series. Clegg, who attended the Cordon Bleu Cooking School, London, has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Web MD, and The Huff Post. Clegg has consulted for Walmart, Teflon, The Coca-Cola Company, and hospitals nationwide. Visit Holly on YOUTUBE and her BLOG for more of her new easy healthy recipes.
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