Sweet and Sour Beef-Cabbage Soup - 20g Carbs, 4g Fiber
From: EatingWell - September/October 2009
This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet
paprika and cabbage—ingredients that star in a number of German dishes.
It is particularly nice served with crusty rye bread. For an even
heartier soup, add diced cooked potatoes along with the cabbage.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight
| High potassium | Heart healthy | Gluten free
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 6
Serving Size: about 1 3/4 cups each
1 Tbsp canola oil
1 lb lean (90% or leaner) ground beef
1 1/2 tsp caraway seeds
1 tsp dried thyme
2 1/2 cups frozen bell pepper and onion mix, thawed, chopped
1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced
6 cups reduced-sodium beef broth
1 (15oz can) crushed or diced tomatoes
1 1/2 Tbsp honey
1 Tbsp paprika, preferably Hungarian sweet
3 cups coarsely chopped Savoy, or green cabbage
1-2 Tbsp cider vinegar
1/4 tsp salt
Freshly ground pepper to taste
Heat oil in a Dutch oven over medium heat. Add beef, caraway seeds
and thyme and cook, stirring and breaking up the beef with a spoon,
until it is mostly browned, about 4 minutes. Stir in pepper-onion
mix and apple; cook, stirring, for 2 to 3 minutes more.
Stir in broth, tomatoes, honey and paprika and adjust the heat so
the mixture boils gently. Cook for 8 to 10 minutes to blend the
flavors. Stir in cabbage and cook just until barely tender, 3 to
4 minutes more. Season with vinegar to taste, salt and pepper.
Servings: 6
Serving Size: about 1 3/4 cups each
Nutrition per Serving:
250 Calories, 10g Fat, 3g Sat, 5g Mono, 54mg Cholesterol, 20g Protein,
20g Carbs, 4g Fiber, 705mg Sodium, 717mg Potassium
Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (30% dv), Iron & Potassium (20% dv).
Carbohydrate Servings: 1
Exchanges: 2 1/2 vegetable, 2 lean meat, 1/2 fat
