The Diabetes Comfort Food Cookbook

SERVES 1 SERVING SIZE 1 cup PREPARATION TIME 5 minutes COOK TIME 5 minutes

Cooking for one should still be satisfying and comforting.

This exceptionally fast soup is ready in a jiffy. This soup has a delightful twist. A creamy texture imparted by heart-healthy cashews is used instead of butter or cream.

1/2 cup water

1/4 cup raw, unsalted cashews

2 tablespoons chopped onion 1–2 small garlic cloves

1/2 cup sliced button mushrooms

2 tablespoons chopped celery

2 teaspoons lemon juice

kosher salt, to taste

freshly ground black pepper, to taste

1 tablespoon chopped scallions (optional)

1 Add all ingredients to a blender or food processor until smooth.

2 Pour into a small saucepan and heat over medium-high heat for 3 minutes.

3 Lower the heat and simmer for 2 minutes. Top with scallions, if desired.

EXCHANGES/CHOICES

1 Carbohydrate

1 High-Fat Meat

1 Fat

Calories 205

Calories from Fat 125

Total Fat 14.0 g

Saturated Fat 2.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 25 mg

Total Carbohydrate 15 g

Dietary Fiber 2 g

Sugars 4 g

Protein 8 g

*Recipe courtesy of Andy Bellatti, RD

Skim the Fat from Soups

Excess fat in a soup is not only unhealthy, but it makes the soup taste muddled and not fresh and clean. Here are three ways to de-fat a soup:

1. Chill the soup overnight in the refrigerator and then peel off and remove the fat that congeals with a large spoon.

2. Use a de-fatting pitcher, available at many cookware shops. This handy device helps separate the fat from the rest of the soup or stew liquid.

3. Prepare your soup or stew and then let it cool a bit at room temperature. Throw a layer of ice cubes on the top of the soup or stew. Wait a minute, then scoop the ice cubes off the surface. The excess fat should come along with it.

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 25 minutes COOK TIME 1 hour

Asopao de Pollo^*
(Puerto Rican Chicken and Rice Soup)

My good friend Alex Oppenheimer’s Puerto Rican heritage inspired this classic soup from the Caribbean. Alex taught me how to make this version, which is a nice twist from traditional American chicken soup.

6 cups water

2 pounds boneless, skinless chicken breasts

1 tablespoon garlic powder

2 tablespoons olive oil

5 garlic cloves, very finely chopped

1 1/2 cups chopped onion

1 cup chopped green pepper

1/8 teaspoon freshly ground black pepper

1 tablespoon apple cider vinegar

2 8-ounce cans tomato sauce

2 small bay leaves

1/3 cup brown rice

1 cup peeled and sliced carrots

1/4 teaspoon hot red pepper flakes

1 In a large pot, bring the water to a boil. Meanwhile, trim any excess fat off the chicken and slice in half, for faster cooking. Season the chicken with garlic powder on all sides. In a large Dutch oven, heat the olive oil over medium-high heat. Add the chicken and brown on both sides for about 4 minutes per side. Remove the chicken from the pan and set aside.

2 Add the garlic and onion to the pan and sauté for 6–7 minutes. Add the green pepper and sauté for 3 minutes. Add in the black pepper, apple cider vinegar, tomato sauce, and bay leaves. Cover and bring to a simmer, stirring occasionally to prevent sticking.

3 Cut the chicken into bite-sized pieces and add to the pot and bring to a simmer.

4 Add the 6 cups of boiling water to the pot, stir and cover. Bring to a boil. Add the rice and carrots. Lower the heat and simmer, covered, for about 30–40 minutes. The rice should be tender and should split open. Remove the bay leaves before serving. Add in the red pepper flakes.

EXCHANGES/CHOICES

1/2 Starch

2 Vegetable

3 Lean Meat

Calories 230

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.3 g

Trans Fat 0.0 g

Cholesterol 65 mg

Sodium 365 mg

Total Carbohydrate 15 g

Dietary Fiber 3 g

Sugars 5 g

Protein 26 g

*Recipe courtesy of Alex Oppenheimer, RD

SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 1 hour COOK TIME 1–1 1/2 hours

Baked Potato Soup

Love baked potatoes? Why not enjoy the roasted taste of potatoes in soup. All the elements of a comfort food in one warm bowl. Only use Idaho potatoes, also known as Russets; they produce the heartiest soup.

3 medium Idaho potatoes

3 slices lean turkey bacon

2 large onions, chopped

1/2 teaspoon salt

3 garlic cloves, minced

1 bay leaf

1/2 pound lean round steak, cubed into 1/2-inch pieces

3 1/2 cups 1% milk

1/2 teaspoon black pepper

1 1/2 cups chicken broth

3 scallions, chopped

3/4 cup reduced-fat finely shredded cheddar cheese

1 Preheat the oven to 400°F. Pierce each potato with a fork and bake the potatoes directly on the oven rack for 1–1 1/2 hours. Cool slightly. Scoop out the potatoes and mash. Discard the skins.

2 Cook the bacon in a large pot over medium heat until crisp. Remove bacon from the pan and crumble. Add the onions to the drippings and sauté for 5 minutes. Add the salt, garlic, and bay leaf and sauté for 2 minutes.

3 Add the steak and sauté for 5 minutes. Add the potato, milk, pepper, and broth and bring to a boil. Reduce the heat to simmer and cook for 10 minutes. Ladle the soup into bowls and top with sliced scallions, bacon, and cheese.

EXCHANGES/CHOICES

1 Starch

1/2 Fat-Free Milk

2 Vegetable

1 Med-Fat Meat

Calories 260

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 3.5 g

Trans Fat 0.0 g

Cholesterol 45 mg

Sodium 570 mg

Total Carbohydrate 29 g

Dietary Fiber 2 g

Sugars 12 g

Protein 21 g

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 20 minutes (not including time to soak beans) COOK TIME 3 hours

Black Bean Soup with a Kick^*

This is one of those slow-cooked soups that is worth every second of your time. This straightforward rich-flavored, black bean soup has a nice kick to it. I think that black bean soup truly is one of those must-have comfort soups.

1 pound black beans, soaked in water and covered overnight

3 tablespoons olive oil

2 large white onions, chopped

1 cup diced red bell pepper

4 cloves garlic, minced

2 teaspoons chili powder

1 1/2 teaspoons ground cumin

1/2 teaspoon ground cayenne

1 1/2 teaspoons dried oregano

sea salt, to taste

freshly ground black pepper, to taste

3 cups low-fat, reduced-sodium chicken broth

1/4 cup lime juice

2 teaspoons brown sugar

GARNISH

1/2 cup plain nonfat Greek yogurt

1/2 cup minced cilantro

1 lime, cut into 8 thin slices

1 Drain the soaked beans. Add the beans to a large Dutch oven and add fresh water to cover. Bring to a boil, lower the heat, partially cover the pot, and cook for 1 hour. Drain and rinse the beans and set aside.

2 Add the olive oil to a large saucepan over medium heat. Add the onion, red pepper, and garlic and sauté for about 6–7 minutes. Add the chili powder, cumin, cayenne, oregano, salt, and pepper and sauté for 1 minute.

3 Add the beans and broth and bring to a boil. Reduce the heat, partially cover the pan, and simmer on low heat for 2 hours. Remove 2 cups of the soup and purée it in a food processor or blender. Add back to the soup. Add in the lime juice and brown sugar. Heat for 1 minute.

4 Serve the soup in individual bowls with a dollop of yogurt, chopped cilantro, and a lime slice.

EXCHANGES/CHOICES

2 Starch

1 Vegetable

1 Lean Meat

1/2 Fat

Calories 270

Calories from Fat 55

Total Fat 6.0 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 210 mg

Total Carbohydrate 41 g

Dietary Fiber 13 g

Sugars 8 g

Protein 15 g

*Recipe courtesy of Robin White

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 25 minutes COOK TIME 25 minutes

Butternut Squash Stew with Chickpeas

An unusual stew reminiscent of a traditional healthy African stew. By adding butternut squash to your diet, you add fiber and an abundance of vitamin A. Plus I’ve given you a pretty cool trick for cutting up this sometimes hard to handle winter squash. The flavors in this dish are hearty and will warm you up on a cool fall evening.

1 medium butternut squash

2 teaspoons olive oil

1 large onion, chopped

3 garlic cloves, minced

1/2 pound small red potatoes, unpeeled and cut into quarters

1 cup low-fat, reduced-sodium chicken broth

1 14-ounce can diced tomatoes (try Fire Roasted for more flavor), undrained

3/4 teaspoon dried oregano

kosher salt, to taste

freshly ground black pepper, to taste

1 15-ounce can chickpeas, drained and rinsed

2 tablespoons reduced-fat, natural creamy peanut butter, stirred well until smooth

2 tablespoons chopped parsley

1 Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove from the oven and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin.

2 Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5–6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to a boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.

3 Gently mix in the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.

EXCHANGES/CHOICES

1 1/2 Starch

1 Vegetable

1/2 Fat

Calories 160

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 210 mg

Total Carbohydrate 28 g

Dietary Fiber 5 g

Sugars 6 g

Protein 6 g

SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 15 minutes COOK TIME 40 minutes

Chickpea Soup with Orzo

This soup is a prime example of how the most basic ingredients can make a recipe so satisfying. It doesn’t look like much when it’s in the soup pot; however, the combination of creamy-textured pureed chickpeas and the burst of citrus flavor from the lemon, paired with the woodsy taste of fresh asparagus will find you making this humble soup often.

1 15-ounce can chickpeas, drained

1 medium onion, diced

2 garlic cloves, minced

6 cups low-fat, reduced-sodium chicken broth

1 1/2 cups fresh asparagus tips

4 ounces orzo (whole-wheat if you can find it)

kosher salt, to taste

freshly ground black pepper, to taste

GARNISH

strips of lemon zest from 1 lemon

2 tablespoons minced fresh parsley

1 In a large saucepan, combine the chickpeas, onion, garlic, and broth and bring to a boil. Reduce the heat to low and simmer, uncovered, for about 20 minutes. Add more broth if the mixture becomes too thick.

2 Ladle about 1 cup of the chickpea mixture into a food processor or blender. Purée the mixture until smooth. Add back to the remaining soup in the pot. Add the asparagus, cover, and cook over low heat until asparagus is just tender.

3 Meanwhile, cook the orzo in a pot of lightly salted boiling water. Cook for about 8–9 minutes until tender. Drain and add to the soup. Season the soup with salt and pepper.

4 Ladle into bowls and top each serving with lemon zest and parsley.

EXCHANGES/CHOICES

1 1/2 Starch

1 Vegetable

1/2 Fat

Calories 170

Calories from Fat 15

Total Fat 1.5 g

Saturated Fat 0.2 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 590 mg

Total Carbohydrate 30 g

Dietary Fiber 5 g

Sugars 6 g

Protein 10 g

SERVES 5 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 15 minutes

Cheddar Cheese and Broccoli Soup

The most satisfying comfort soup in my opinion is creamy and cheesy. As a kid, Cheddar Cheese and Broccoli Soup was always a staple in our kitchen; however, this version has been slimmed down considerably.

1 pound broccoli

1 tablespoon olive oil

1 onion, chopped

1 celery stalk, chopped

2 tablespoons all-purpose flour

1 14 1/2-ounce reduced-sodium chicken broth

1 12-ounce can evaporated fat-free milk

1 1/4 cups shredded, reduced-fat cheddar cheese (such as Cabot’s 50% reduced-fat cheddar)

1/2 teaspoon freshly ground black pepper

1/4 teaspoon nutmeg

salt, to taste

1 Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.

2 Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.

3 Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.

4 Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.

EXCHANGES/CHOICES

1 Fat-Free Milk

2 Vegetable

1 1/2 Fat

Calories 205

Calories from Fat 70

Total Fat 8.0 g

Saturated Fat 3.5 g

Trans Fat 0.0 g

Cholesterol 20 mg

Sodium 490 mg

Total Carbohydrate 20 g

Dietary Fiber 3 g

Sugars 12 g

Protein 17 g

Flavor Test

Here’s how to season soups and stews like a professional chef and have a little fun in the kitchen. Take 3–4 small bowls or ramekins. Add 1/4 cup of the soup or stew you’ve prepared to each bowl. Add a different herb or spice you think might spike the flavor to each one. For example, if you are making a chicken soup, add fresh basil to one bowl, a little tarragon to another, dill to one, and thyme to another. Taste test with friends or family to see how each flavor changes or enhances the basic soup recipe. Pick a favorite and finish the soup recipe or let your guests add their favorite to their own bowl.

SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 5 minutes COOK TIME 15–20 minutes

Creamy Tomato Soup^*

I have always loved cream of tomato soup and this one is far and away better than the canned variety!

1 tablespoon butter

3 cloves, minced garlic

1 tablespoon flour

1 1/2 cups fat-free half-and-half

1 14 1/2-ounce can crushed tomatoes with puree

1 14 1/2-ounce can reduced-fat, reduced-sodium chicken broth

1 teaspoon dried oregano

1 teaspoon dried basil

kosher salt, to taste

freshly ground black pepper, to taste

1 Heat the butter in a 3-quart saucepan over medium heat. Add the garlic and sauté for 1–2 minutes, keeping the garlic looking white.

2 Add in the flour and mix well. Add in the half and half and cook over medium heat until thickened and bubbly. Cook for an additional minute.

3 Add in the crushed tomatoes, broth, and spices. Bring to a boil, lower the heat, and simmer for 15 minutes. Season with salt and pepper.

EXCHANGES/CHOICES

1/2 Fat-Free Milk

2 Vegetable

1 Fat

Calories 130

Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 2.6 g

Trans Fat 0.0 g

Cholesterol 10 mg

Sodium 545 mg

Total Carbohydrate 17 g

Dietary Fiber 3 g

Sugars 8 g

Protein 6 g

*Recipe courtesy of Molly Morgan, RD

SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 30 minutes COOK TIME 25 minutes

Escarole and White Bean Soup

This is one of my favorite soups—it’s a terrific way to introduce super nutritious greens to your family. The escarole almost melts into the richly flavored broth.

2 teaspoons olive oil

1 medium onion, chopped

2 garlic cloves, minced

1 large carrot, peeled and diced

1 celery stalk, diced

1 tablespoon flour

4 cups low-fat, reduced-sodium chicken broth

1 14-ounce can diced tomatoes, undrained

1 15-ounce can cannellini beans or other white beans, drained and rinsed

1 teaspoon dried oregano

1/2 teaspoon dried rosemary

2 cups washed and chopped escarole

2 tablespoons chopped fresh basil

1 1/2 teaspoon fresh lemon juice

kosher salt, to taste

freshly ground black pepper, to taste

1 Heat the olive oil in a large saucepot over medium heat. Add the onion, garlic, carrot, and celery and sauté for 6–8 minutes until softened. Add in the flour and cook while stirring. Cook for 1 minute.

2 Add in the broth, tomatoes, beans, oregano, and rosemary and bring to a boil. Lower the heat and simmer, uncovered, for 20 minutes.

3 Add in the escarole, and cook for 4 minutes until the escarole wilts. Add in the basil and cook for 1 minute. Add in the lemon juice, and season with salt and pepper.

EXCHANGES/CHOICES

1/2 Starch

2 Vegetable

1/2 Fat

Calories 110

Calories from Fat 20

Total Fat 2.0 g

Saturated Fat 0.3 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 495 mg

Total Carbohydrate 18 g

Dietary Fiber 5 g

Sugars 4 g

Protein 6 g

SERVES 14 SERVING SIZE 1 cup PREPARATION TIME 5 minutes COOK TIME 40 minutes

Italian Minestrone

When Americans think of Italian soups, minestrone always comes to mind first. There are so many versions of this mélange of vegetables, tomatoes, and pasta, it’s hard to make a culinary error when fixing it. Here’s my version of the soup, streamlined to make it a bit easier than the versions I learned in Italy.

2 teaspoons olive oil

1/3 cup diced prosciutto

1 yellow onion, chopped

2 carrots, peeled and coarsely chopped

2 garlic cloves, minced

1/2 small head green cabbage, cored and thinly sliced

1 14 1/2-ounce can diced tomatoes, undrained

1 15-ounce can cannellini beans, drained and rinsed

5 cups low-fat, reduced-sodium chicken broth

1 tablespoon freshly chopped oregano

1 large zucchini, halved and sliced into 1/2-inch half moons

5 ounces shaped pasta

pinch cayenne pepper

sea salt, to taste

fresh ground black pepper, to taste

1 tablespoon freshly grated Parmesan cheese per bowl

1 Heat the oil in a large saucepan over medium heat. Add the prosciutto and sauté for 2 minutes. Add the onions and carrots and sauté for 6–8 minutes. Add the garlic and sauté for 2 minutes.

2 Add in the cabbage, tomatoes, beans, and broth. Bring to a boil. Lower the heat and simmer, uncovered, for 20 minutes.

3 Add in the oregano, zucchini, and pasta. Raise the heat to medium and cook until the pasta is done, about 6–8 minutes. Season to taste with the sea salt, cayenne, and pepper. Sprinkle each bowl with Parmesan cheese.

EXCHANGES/CHOICES

1 Starch

1 Vegetable

1/2 Fat

Calories 120

Calories from Fat 25

Total Fat 3.0 g

Saturated Fat 1.2 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium 325 mg

Total Carbohydrate 17 g

Dietary Fiber 3 g

Sugars 4 g

Protein 7 g

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 1 hour, 45 minutes

Italian Sausage and White Bean Soup

Another of my favorite recipes, this soup lets you have your sausage and eat it too! Filled with fiber and protein, this one is so delicious you’ll forget that it’s also really good for you. Make it for dinner and save a bowl for lunch the next day—it’s even better when it sits overnight and the flavors meld together.

1 pound dried white beans (i.e., cannellini), soaked overnight

3 teaspoons olive oil, divided

2 garlic cloves, minced

3 carrots, diced

1/2 cup diced green pepper

1 medium onion, chopped

1 celery stalk, chopped

1 14 1/2-ounce can diced tomatoes, drained

3 cups low-fat, reduced-sodium chicken broth

2 cups water

1 large sprig fresh rosemary

1 pound low-fat, Italian turkey sausage, sliced

salt, to taste

pepper, to taste

3 tablespoons freshly grated Parmesan cheese

1 Drain the beans from their soaking water and set aside.

2 Heat 2 teaspoons of oil in a large Dutch oven or similar pan over medium heat. Add the garlic, carrots, green pepper, onion, and celery and sauté for about 10 minutes until soft, but not brown.

3 Add the beans, tomatoes, broth, water, and rosemary to the pot and bring to a boil. Reduce the heat and simmer for 1 to 1 1/2 hours until the beans are soft.

4 Heat the remaining oil in a large skillet over medium heat. Sear the sausage for about 4–5 minutes until lightly browned. Add the sausage to the pot and season with salt and pepper. Sprinkle with Parmesan cheese.

EXCHANGES/CHOICES

2 Starch

1 Vegetable

3 Lean Meat

Calories 315

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.6 g

Trans Fat 0.2 g

Cholesterol 35 mg

Sodium 525 mg

Total Carbohydrate 40 g

Dietary Fiber 10 g

Sugars 6 g

Protein 24 g

SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 45 minutes

Oven Pork Stew with Sweet Potatoes and Shallots

This dish is a beauty. The light purple color of the shallots contrasts nicely with the bright orange of the sweet potatoes. This is one of those classic stovetop-to-oven dishes that fills the kitchen with a heavenly aroma.

1 tablespoon olive oil

1 pound boneless pork loin, cut into 1 1/2-inch pieces

1 medium onion, chopped

2 medium (5 ounces each) sweet potatoes, peeled and cut into 8 wedges

8 large shallots, peeled and left whole

4 garlic cloves, minced

3 tablespoons flour

1 2/3 cups fat-free, lowersodium chicken broth

1/2 cup dry white wine (Pinot Grigio or Sauvignon Blanc)

1 tablespoon minced fresh thyme

kosher or sea salt, to taste

freshly ground black pepper, to taste

1/2 pound cremini or white button mushrooms, cleaned, stems removed, and cut in half

1/2 cup chopped fresh parsley

1 Preheat the oven to 350°F. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes per batch. Remove the pork from the pan and set aside. Add in the onion, sweet potatoes, shallots, and garlic and sauté for 2–3 minutes.

2 Add the pork with any accumulated juices back into the pan and sprinkle with the flour. Cook for 1 minute, stirring continuously, until the flour is absorbed into the pork and vegetables. Add in the chicken broth, wine, thyme, salt, and pepper. Bring to a boil. Lower the heat and add in the mushrooms.

3 Transfer the pan to the oven and bake uncovered for 40–45 minutes or until the vegetables are tender. Sprinkle with parsley.

EXCHANGES/CHOICES

1 Starch

1 Vegetable

2 Lean Meat

1 Fat

Calories 230

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 2.1 g

Trans Fat 0.0 g

Cholesterol 40 mg

Sodium 195 mg

Total Carbohydrate 22 g

Dietary Fiber 3 g

Sugars 6 g

Protein 18 g

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 35 minutes COOK TIME 1 hour

Ribollita

One of my all-time favorite soups hails from the Tuscany region of Italy where I have had bowlful after bowlful of this hearty soup/stew. Historically, the people of the region were so poor they used whatever they could find in the backyard garden plus some stale bread to concoct this winter soup that would fill their stomachs. The Tuscans’ humble means are our gain!

3 tablespoons olive oil

2/3 cup finely chopped red onion

1/2 cup finely chopped celery

1/2 cup finely chopped carrots

2 garlic cloves, minced

2 tablespoons minced parsley

1 32-ounce can tomatoes

1 medium potato, peeled and cut into 1-inch chunks

1 medium zucchini, halved, thinly sliced into 1/2-inch pieces

1/2 small head cauliflower, cut into bite-sized pieces

1 cup coarsely chopped green cabbage

1/2 cup chopped spinach

1 14-ounce can cannellini beans, drained

sea salt, to taste

freshly ground black pepper, to taste

water, to cover

1 1/2 cups day-old Italian bread, cut into 1/2-inch chunks

1 tablespoon olive oil

1 Heat the olive oil in a large pot over medium-high heat. Add the red onion, celery, carrots, garlic, and parsley and sauté for 5–7 minutes until golden in color.

2 Add the tomatoes to a large bowl. With your hands, smash the tomatoes but leave some texture. Add the tomatoes, potato, zucchini, cauliflower, cabbage, spinach, beans, salt, pepper, and enough water to cover the entire mixture. Cook over medium-low heat for about 30 minutes. Add the bread and olive oil.

3 Place the soup back on the heat and cook over mediumlow heat for 30 minutes.

4 Adjust and correct seasonings to taste.

EXCHANGES/CHOICES

1 Starch

2 Vegetable

1 1/2 Fat

Calories 190

Calories from Fat 70

Total Fat 8.0 g

Saturated Fat 1.1 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 295 mg

Total Carbohydrate 26 g

Dietary Fiber 5 g

Sugars 6 g

Protein 6 g

SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 1 hour, 15 minutes

Roasted Carrot Soup^*

A creamy soup without the cream! Roasting carrots and apples brings out their natural highlights—sweetness and an earthy warmth. Fresh grated ginger further enhances the depth of flavor in this comforting fall soup.

1 pound carrots, cleaned and cut into 1-inch pieces

2 medium apples, peeled, cored, and cut into 16 wedges

1 small fennel bulb (white part only), cut into wedges

2 teaspoons olive oil

1 garlic clove, finely minced

1 tablespoon grated ginger

1/2 teaspoon kosher salt (optional)

3 1/2 cups low-fat, reduced-sodium chicken broth

2 tablespoons coarsely chopped dried cranberries

1 Preheat oven to 400°F. Place carrots, apples, and fennel onto a baking sheet and drizzle with olive oil. Make sure to coat pieces evenly with oil. Bake in oven for 45–60 minutes. Carrots should be somewhat firm, but apples and fennel will be soft.

2 Remove carrots, apples, and fennel from oven with any accumulated juices and put into a large saucepan. Add garlic, ginger, and salt to saucepan. Pour chicken stock over vegetables. Bring to a boil and simmer for 15 minutes.

3 Transfer contents of saucepan to a blender, in batches, and puree until smooth. (Be very careful blending hot liquids.) Add more chicken broth to thin out soup to desired consistency.

4 Garnish each bowl with dried cranberries.

EXCHANGES/CHOICES

1/2 Fruit

3 Vegetable

1/2 Fat

Calories 130

Calories from Fat 25

Total Fat 3.0 g

Saturated Fat 0.4 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 535 mg

Total Carbohydrate 25 g

Dietary Fiber 5 g

Sugars 15 g

Protein 4 g

*Recipe courtesy of Pamela Braun

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 10 minutes COOK TIME 30 minutes

Tasty Tortilla Soup

In the time it would take to drive to your favorite Mexican restaurant, you can prepare this rich-tasting soup. The vegetables retain their bright color and firmer texture because they aren’t cooked to death. The cheese melts very nicely so you get a bite of it in each spoonful.

2 teaspoons olive oil

1 small onion, chopped

2 garlic cloves, minced

2 teaspoons chili powder

4 cups low-fat, reduced-sodium chicken broth

1 14 1/2-ounce can diced tomatoes

1 medium zucchini, diced

1 yellow squash, diced

1 cup frozen yellow corn, thawed

3 corn tortillas

1/3 cup shredded reduced-fat cheddar cheese

1 Heat the oil in a large saucepan over medium heat. Add the onion and garlic and sauté for 5 minutes. Add the chili powder and sauté for 1 minute more.

2 Add the remaining ingredients except the tortillas and cheese. Bring to a boil, lower the heat, cover, and simmer for 25 minutes.

3 Meanwhile, cut the tortillas into 1/2-inch strips. Place the strips on a baking sheet. Bake the strips in a 350°F oven for about 5–6 minutes until the tortillas are lightly browned.

4 To serve, place some of the tortilla strips in a bowl. Pour soup over the tortillas. Top with a sprinkle of cheese.

EXCHANGES/CHOICES

1/2 Starch

1 Vegetable

1/2 Fat

Calories 85

Calories from Fat 20

Total Fat 2.5 g

Saturated Fat 0.8 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 370 mg

Total Carbohydrate 13 g

Dietary Fiber 2 g

Sugars 4 g

Protein 5 g

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 12 minutes COOK TIME 35 minutes

Wild Mushroom Soup^*

This creamy, hearty soup awaits on the darkest days of winter. It’s so rich and satisfying you’ll swear you’re cheating on your meal plan. Rather than thickening this soup with cream, a chopped russet potato is added to give the soup some heft, plus bonus fiber and vitamin C along the way.

2 tablespoons olive oil

4 garlic cloves, chopped

1 large onion, chopped

2 tablespoons fresh rosemary, minced

sea salt, to taste

freshly ground black pepper, to taste

1/4 pound fresh cremini mushrooms, cleaned and sliced

1/4 pound fresh shiitake mushrooms, cleaned and sliced

1/2 ounce dried porcini mushrooms

1/2 ounce dried chanterelle mushrooms

3 tablespoons brandy (optional)

1 small russet potato, diced into 1/2-inch pieces

1/4 cup half-and-half

6 cups low-fat, reduced-sodium chicken broth

4 tablespoons minced fresh parsley

1 Heat the olive oil in a large pot over medium heat. Add the garlic, onion, rosemary, salt, and pepper and cook for 3 minutes. Add in all of the mushrooms and cook for 5 minutes. Stir in the brandy, if using, and cook for 2 minutes.

2 Add in the half-and-half, chicken broth, and potato and bring to a boil. Reduce the heat and simmer, uncovered for 20 minutes.

3 Purée the soup in batches in a food processor or blender. Return the soup to the pot to reheat. Garnish each bowl with chopped parsley.

EXCHANGES/CHOICES

2 Vegetable

1 Fat

Calories 100

Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Cholesterol 5 mg

Sodium 390 mg

Total Carbohydrate 12 g

Dietary Fiber 2 g

Sugars 3 g

Protein 4 g

*Recipe courtesy of Pamela Braun