Saturday, September 28, 2013

[Healthy_Recipes_For_Diabetic_Friends] Diabetic Chili-Bean Soup - Cal 101, Fat 2.9g, Carb 12.3g

 

Diabetic Chili-Bean Soup

Servings: 8

Source : Deliciously Healthy Favorite Foods Cookbook
Via The Diabetic Gourmet Daily Recipe Mailer

Ingredients :

1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice

Directions :

In a large, heavy soup post sprayed with nonstick spray,
stir-fry pepper and onion over medium-high heat until
soft but not browned. Remove from pot and set aside.

Re-spray pot with non-stick spray and brown beef strips
over medium-high heat. Add cooked pepper and onion
to pot. Add beef bouillon, chili powder, parsley, tomatoes
with juice, cornstarch dissolved in water and beans
with juice. Cover and simmer for 1 hour.

Nutritional Information Per Serving :

Calories: 101 ; Protein: 7.1 g ; Fat: 2.9 g ; Sodium: 395 mg;
Cholesterol: 9 mg ; Carbohydrates: 12.3 g

Exchanges: 1 Lean Meat, 1 Bread/Starch

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