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Springtime Chicken Stew – TypeFree Diabetes

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Springtime Chicken Stew

Springtime Chicken Stew

Description
For a light, springtime dinner, try this colorful and delicious chicken stew. Serve with whole grain crackers or toast.
     
Ingredients

  • 1 lb boneless, skinless chicken breasts, cubed
  • 1 (14 ? oz.) diced tomatoes
  • 1 ? C. chopped carrot
  • 1 C. chopped onion
  • 2 average-sized potatoes, cubed
  • ? C. chopped green pepper
  • 1 tsp. chili powder
  • ? tsp. ground pepper
  • 1 T. arrowroot starch
  • 2 C. cold water

Directions

  1. Combine the chicken and vegetables in a crock pot.
  2. Dissolve the arrowroot starch into the two cups of cold water, then stir in the chili powder and pepper.
  3. Pour the liquid over the chicken and vegetables, and cook in a crock pot on low until chicken and vegetables are tender (approx. 8-10 hours).
  4. Serve with whole grain crackers or toast.


Nutrition Facts    
Calories (per 1-cup serving)    123
Total Fat                         1 g
Cholesterol                   25 mg
Sodium                        209 mg
Carbohydrates               16 g
    Dietary Fiber               3 g
Protein                           11 g


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Grandma’s Chicken Vegetable Soup – TypeFree Diabetes

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Grandma’s Chicken Vegetable Soup

Each serving provides: An excellent source of vitamins A and C and potassium, and
a good source of folate, magnesium and fiber.

Preparation time: 30 minutes
Servings:
4. 5 A Day servings: 1.


Ingredients

  • 1 – 14 ? oz. can reduced-sodium chicken broth
  • ? cup water
  • 1 lb. (3 medium) potatoes, cut into ?-inch cubes
  • 1 medium carrot, cut into ?-inch slices
  • 1 lb. boned and skinned chicken breasts, cut into 1-inch chunks
  • 1 medium zucchini, cut into ?-inch slices
  • 3 green onions, sliced
  • 2 tsp. dried basil
  • 1/8 tsp. salt
  • 1/8 tsp. black pepper

Directions

  1. In 3-quart saucepan over medium heat combine broth and water. Cover and bring to
    boil.
  2. Add potatoes and carrot; cover and cook 5 minutes.
  3. Add chicken, zucchini, onions and basil; bring to boil, reduce heat, cover and cook
    until chicken is opaque throughout, about 7 minutes.
  4. Season with salt and pepper.

Nutrition Facts

Calories: 240

Carbohydrates: 25g

Total Fat: 3.1g

Cholesterol: 65mg

Saturated Fat: 1.0g

Dietary Fiber: 4g

% of Calories from Fat: 12%

Sodium: 216mg

Protein: 28g


Credit

Recipe was supplied for Produce
for Better Health Foundation courtesy of United States Potato Board. Recipe courtesy
of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers
for Disease Control & Prevention (CDC) nutrition standards that maintain fruits
and vegetables as healthy foods. Source: 5aday.com


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Firehouse Lentil Soup – TypeFree Diabetes

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Firehouse Lentil Soup

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person: 1


Ingredients

  • 1-1/2 cups uncooked lentils
  • 6 cups water
  • 1/2 tsp black pepper
  • 1/2 tsp cumin
  • 1/2 tsp oregano
  • 2 bay leaves
  • 4 oz can diced green chilies, undrained
  • 1 medium red bell pepper, chopped
  • 1 medium carrot, diced
  • 1/4 cup lime juice
  • 1 Tbsp olive oil

Directions

  1. Place first 6 ingredients in large pot.
  2. Bring to a boil and simmer until lentils are tender, about 20 minutes.
  3. Remove 1 cup of lentils and puree with green chilies in blender.
  4. Add back to the soup.
  5. Add bell peppers and carrots and cook until the vegetables are tender.
  6. Discard bay leaves before serving and serve with lime juice and olive oil. 

Nutrition Facts

Serving
Size:
1/6 recipe

Amount Per Serving

Calories 200

Calories from Fat 25 % Daily Value (DV)*

Total Fat 3g 5%

Saturated Fat 1g 3%

Cholesterol 0mg 0%

Sodium 80mg 3%

Total Carbohydrate 32g 11%

Dietary Fiber 12g 48%

Sugars 3g

Protein 13g

Vitamin A 40%

Vitamin C 80%

Calcium 6%

Iron 25%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 0

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Emerald Spinach Soup with Tomato – TypeFree Diabetes

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Emerald Spinach Soup with Tomato

A vivid and colorful soup that is full of flavor and truly satisfying.

Preparation time:
30 minutes

Servings:
6. 5 A Day servings: 1.


Ingredients

  • 1 large onion, chopped
  • 1 clove garlic, peeled and crushed
  • 4 stalks celery, chopped
  • 1 tsp. ground cumin
  • 4 tsp. olive oil
  • 6 cups firmly packed leaf spinach or 2 – 10 oz. packages frozen leaf spinach
  • 4 cups low-sodium chicken broth
  • 1 tsp. dry oregano leaves, crushed
  • 2 cups diced tomatoes
  • 1 ? Tbsp. sour cream, optional*
  • salt and pepper, (optional)

Directions

  1. In deep, heavy soup pot over medium heat, place onion, garlic, celery, and cumin
    with olive oil.
  2. Stir and sautŽ for about 5 minutes.
  3. If using fresh spinach, remove any large stems. Wash thoroughly. Add leaf spinach
    to pan; stir well.
  4. Lower heat and cover. Allow all vegetables to steep until spinach is wilted and
    partially cooked.
  5. If using frozen leaf spinach, cooking will take a bit longer.
  6. Add chicken broth with oregano and bring to a low boil.
  7. Gently cook, covered, 20 to 25 minutes.
  8. Using 1 ? cups at a time, blend soup mixture in blender or food processor** until
    smooth.
  9. Return entire soup mixture to pan and reheat.
  10. Soup will be a rich green color.
  11. Just before serving, add 1 3/4 cups diced tomato and heat. Season to taste with
    salt and pepper, if desired. Tomato should be hot but not truly cooked. To serve,
    ladle hot soup into warm bowls and garnish with an optional dollop of sour cream
    and reserved diced tomatoes. Serve hot. 

**Chef’s Notes:

  1. Blenders and/or food processors may be used to puree and chop foods. If an ultra-smooth
    consistency, is desired, please use a blender. For a less-smooth consistency use
    the food processor. Be cautious when pureeing hot liquids. Allow for large amounts
    of expansion space in the container, for steam will form as the machine starts.
  2. Soups, stews, and most sauces are blends of foods and flavors. These foods are far
    superior in flavor if made the day prior to serving. The extra time allows the mellowing
    and exchange of flavors to increase. DonÕt worry; itÕs easy. Just make the soup
    or selected dish the night before while cleaning the kitchen from dinner. Presto!
    With a few extra minutes, an extra meal is waiting in the refrigerator, ready to
    heat and serve. 

*Optional ingredients are not included in dietary analysis.
Each serving provides: An excellent source of vitamin A, vitamin C and folate, and
a good source of calcium, magnesium, potassium and fiber.


Nutrition Facts

Calories: 98

Carbohydrates: 12g

Total Fat: 4.1g

Cholesterol: 3mg

Saturated Fat: 0.7g

Dietary Fiber: 5g % of Calories from Fat: 33%

Sodium: 508mg Protein: 6g

Credit: Recipe was developed for Produce
for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP. This recipe meets
PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that
maintain fruits and vegetables as healthy foods. Source:
5aday.com


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Corn & Tomatillo Soup – TypeFree Diabetes

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Corn & Tomatillo Soup

Preparation Time: 30 minutes

Number of Servings:
8

Cups of Fruits and Vegetables Per Person:
2


Ingredients

  • 1-1/2 cup tomatillos
  • 1-1/2 cup chopped onion
  • 2 garlic cloves, diced
  • 1 tsp margarine
  • 3-3/4 cup whole kernel corn
  • 1 cup frozen peas
  • 4 cups low sodium chicken broth
  • 1 Tbsp chopped cilantro
  • 4 oz diced green chilies
  • 1/4 cup spinach, chopped
  • 1 tsp sugar

Directions

  1. SautŽ tomatillos, onion and garlic in with margarine for five minutes.
  2. Remove to food processor and add peas and cilantro. Puree to chunky.
  3. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and
    sugar.
  4. Heat and serve. 

Nutrition Facts


Serving Size:
1/8 of recipe

Amount Per Serving

Calories 130

Calories from Fat 20 % Daily Value (DV)*

Total Fat 2g 3%

Saturated Fat 1g 3%

Cholesterol 0mg 0%

Sodium 120mg 5%

Total Carbohydrate 23g 8%

Dietary Fiber 4g 16%

Sugars 6g

Protein 6g

Vitamin A 15%

Vitamin C 25%

Calcium 4%

Iron 6%

* Percent Daily Values
are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 0

Milk: 0

Fat: 0

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov


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Chili – TypeFree Diabetes

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Chili

Serves: 12

Preparation Time:
30 Minutes

Cooking Time:
8 Hours

Total Time: 8 Hours 30 Minutes


Ingredients

  • 2 pounds stew beef, cubed into bite sized pieces
  • 1 large sweet onion
  • 2 jalapenos, seeded and minced
  • 1/2 (4 fluid ounce) bottle mesquite flavored liquid smoke
  • 2 heads garlic, minced
  • 1 (14.5 ounce) can diced tomatoes with jalapenos
  • 2 (15 ounce) cans chili flavored beans with jalapenos
  • 1 (14.5 ounce) can red kidney beans
  • 1 (14.5 ounce) can tomato sauce with garlic and onions
  • 1/2 cup SPLENDA¨ Brown Sugar Blend
  • Hot pepper sauce, to taste

Directions

  1. Combine beef, onions, jalapenos, liquid smoke and garlic in a slow cooker.
  2. Cook on low for 6 hours.
  3. After 6 hours, add the tomatoes, chili beans, kidney beans, tomato sauce, SPLENDA¨
    Brown Sugar Blend to the beef. Add hot pepper sauce if desired.
  4. Cook for an additional 2 hours.
  5. Taste the chili after 2 hours to determine the need for additional SPLENDA¨Brown
    Sugar Blend or hot pepper sauce.
  6. Garnish with diced jalapenos, chopped and shredded onions, and cheese if desired.

Submitted by: Makers of SPLENDA¨ Sweetener
Products


Nutrition Facts

Calories 400

Calories from Fat 180

Protein 21g

Fat 20g (sat 7g)

Carbohydrate 35g

Fiber 7g

Cholesterol 50mg

Sodium 810mg

Sugar 11g


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Bouillabaisse – TypeFree Diabetes

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Bouillabaisse

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person:
2


Ingredients

  • 4 medium red potatoes (about 1-1/2 lbs)
  • 1-1/2 cups thinly sliced onion
  • 1 cup chopped celery
  • 1/2 cup dry white wine
  • 1/4 cup chopped fresh parsley
  • 1-1/2 Tbsps tomato paste
  • 1 Tbsp olive oil
  • 1/2 tsp dried thyme
  • 1/4 tsp salt
  • 1/4 tsp saffron threads
  • 1/4 tsp pepper
  • 1/8 tsp fennel seeds
  • 2 (8-ounce) bottles clam juice
  • 2 garlic cloves, minced
  • 2 lemon slices
  • 1 (14.5-ounce) can no-salt-added whole tomatoes, drained
  • 1 bay leaf
  • 1/2 lb medium peeled shrimp
  • 3/4 lb cod or other lean white fish fillets, cut into 1-inch pieces

Directions

  1. Pierce potatoes with a fork.
  2. Arrange potatoes in a circle on a paper towel in bottom of microwave oven.
  3. Microwave at HIGH 5 minutes; rearrange potatoes and continue cooking for another
    5 minutes.
  4. Wrap potatoes in a towel, and let stand 5 minutes.
  5. Peel and cube potatoes; set aside.
  6. Combine onion and next 15 ingredients (onion through bay leaf) in a 3-quart casserole;
    stir well.
  7. Cover with casserole lid, and microwave at HIGH 5 minutes; stir and continue cooking
    for another 5 minutes.
  8. Stir in potato, shrimp, and fish.
  9. Cover and microwave at high 3 minutes or until fish flakes easily when tested with
    a fork.
  10. Discard bay leaf. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving

Calories 270

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 0g 3%

Cholesterol 30mg 33%

Sodium 444mg 20%

Total Carbohydrate 30g 11%

Dietary Fiber 4g 16%

Sugars 6g Protein 22g

Vitamin A 15%

Vitamin C 80%

Calcium 10%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**


Fruit: 0

Vegetables: 2

Meat: 3

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov


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Black Bean Soup with Lime and Cumin – TypeFree Diabetes

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Black Bean Soup with Lime and Cumin

Preparation Time: 30 minutes

Number of Servings:
6

Cups of Fruits and Vegetables Per Person:
1


Ingredients

  • 4 cups cooked black beans
  • 1 Tbsp olive oil
  • 1 Tbsp cumin
  • 1 cup chopped onions
  • 1 cup sliced carrots
  • 2 cloves garlic
  • 1/2 cup chopped red bell pepper
  • 4 cups low-sodium vegetable stock
  • 1/4 cup chopped chipotle chiles (or green chiles)
  • 1/4 cup plus 2 Tbsp lime juice

Directions

  1. Heat olive oil in a nonstick or heavy-bottomed frying pan over medium heat.
  2. Add cumin, chopped onions, carrots, garlic and bell pepper and cook slowly until
    browned.
  3. Puree the beans with 4 cups stock in a blender or food processor.
  4. Add the vegetable mixture, 1/2 canned chipotle chiles, 1/4 cup plus 2 Tbsp lime
    juice, and salt to taste.
  5. Process until velvety smooth. If the soup is too thick, thin it with more stock.
  6. Garnish each serving with a slice of lime floating in the middle and a sprinkling
    of finely chopped cilantro.

Nutrition Facts


Serving Size:
1/6 of recipe

Amount Per Serving


Calories 220

Calories from Fat 30 % Daily Value (DV)*

Total Fat 3g 5%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 150mg 6%

Total Carbohydrate 37g 12%

Dietary Fiber 12g 48%

Sugars 4g

Protein 11g

Vitamin A 80%

Vitamin C 60%

Calcium 8%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet. Diabetic Exchange
** Fruit: 0 Vegetables: 1 Meat: 0 Milk: 0 Fat: 0 Carbs: 2 Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source:
5 A Day for Better Health: cdc.gov


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Beans and Greens Soup – TypeFree Diabetes

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Beans and Greens Soup

A hearty bean soup flavored with healthy chopped greens and diced tomato.

Preparation time:
2 hours plus soaking time

Servings: 8.

5 A Day servings: ?.


Ingredients

  • 1 lb. pinto beans, sorted, washed and soaked in water for 12 hours or overnight
  • 3 cloves garlic, peeled and crushed
  • 1 large onion, peeled and chopped
  • 1 ? tsp. cumin seed
  • 1 tsp. red pepper flakes
  • 1/4cup chopped cilantro
  • 2 tsp. liquid smoke flavoring
  • 4 cups finely chopped frozen kale, collards, or mustard greens, cooked
  • 2 Tbsp. olive oil
  • 1 tsp. salt
  • 1 to 1 ? Tbsp. cider vinegar
  • black pepper, to taste
  • 2 cups diced fresh tomato
  • ? cup low-fat yogurt

Directions

  1. Drain soaked beans and place in a heavy, deep non-aluminum pan.
  2. Add garlic, onion, cumin seed, red pepper flakes and enough water to cover by 2
    inches.
  3. Bring to boil and lower to simmer and cook, covered, about 1-1? hours. Add more
    water as needed.
  4. Stir often and cook until beans are tender.
  5. Using about half of the bean mixture, carefully puree in blender.
  6. Return to pot with other beans.
  7. Add cilantro and smoke flavoring.
  8. Continue to cook for 10-15 minutes, covered.
  9. If necessary, add water or low-sodium chicken broth to thin soup.
  10. Cook greens as directed on package.
  11. Toss greens with olive oil and stir into soup with salt and vinegar to taste. 

To serve, season with ground pepper. Spoon hot soup into bowls and top with ? cup
chopped tomatoes and a tablespoon of yogurt. Each serving provides: An excellent
source of vitamins A and C, folate, magnesium, potassium and fiber, and a good source
of calcium.


Nutrition Facts

Calories: 258 Carbohydrates:
42g Total Fat: 4.9g Cholesterol: 1mg Saturated Fat: 0.8g Dietary Fiber: 11g % of
Calories from Fat: 16% Sodium: 325mg Protein: 15g Credit: Recipe courtesy of Produce
for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease
Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables
as healthy foods. Source: 5aday.com SLT- Le Creuset Rounch French Ovens $159.95
– $235.00 perfect for making soups and stews.


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