Gloria,
�
I tried this recipe over the weekend. It was really good. I did cheat and use canned beans.
�
Also, i just wanted to say that i think about you often. I admire how quickly you got back to work. I know it can't be easy.
sue
--- On Sat, 10/6/12, chefgloria1030 <chefgloria1030@yahoo.com> wrote:
From: chefgloria1030 <chefgloria1030@yahoo.com>
Subject: Southern Ladys White Bean Soup - 18.9g Carbs, 6.3g Fiber, 2.5g Sugar
To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
Date: Saturday, October 6, 2012, 12:08 PM
Southern Lady's White Bean Soup - 18.9g Carbs, 6.3g Fiber, 2.5g Sugar
From: The Southern Lady
This is a little different take on white bean soup. We like it this
way because it is almost like a gumbo and Southerners love gumbo!
You can make it hot or as spicy as you like.
1/2 or 1 pound Great Northern dried beans (I used a half pound in
this recipe. If you use a pound of beans, double the ingredients)
4 or 5 cups water
1 lb low sodium bacon, rendered separately then added (Ham hock, bacon
pieces, or bacon grease for seasoning)
1 small onion, chopped
2 cups chopped okra
1 cup celery, chopped
1/2 tsp black pepper
1/2 tsp minced garlic
1/2 tsp chili powder
2 bay leaves
1 (4 oz can) green chilis, drained
1 (14.5 oz can) chicken broth
1 (14.5 oz can) petite diced tomatoes, undrained
1 tsp salt or to taste
Soak beans according to package directions, add to pot and cover with
water.
Add ham or seasoning meat and onion, celery, okra, garlic, chili powder, black pepper and bay leaves to pot. Cook until beans are tender (about an hour on simmer) adding more water if needed. Once beans are tender, add chicken broth, tomatoes, and green chilis. Cook another 15 or 20 minutes. Add salt to taste. (Never add salt to beans while cooking. It makes the beans tough).
Makes: 8 to 10 servings
Note: You could make this in the crockpot or slow cooker, too. I would just add all ingredients to crockpot and cook on low for 7 or 8 hours.
This recipe is great served with Cornbread Muffins.
Nutrition From: www.caloriecount.about.com
Servings: 10
Serving Size 261 g
Nutrition per Serving:
113 Calories, 12 Calories from Fat, 1.3g Total Fat, 0g Trans Fat,
2mg Cholesterol, 442mg Sodium, 18.9g Total Carbs, 6.3g Dietary Fiber,
2.5g Sugars, 7.2g Protein
Vitamin A 10% - Vitamin C 23% - Calcium 8% - Iron 9%
Nutrition Grade: A
Good points:
Low in saturated fat
Very low in cholesterol
Very high in dietary fiber
High in manganese
High in magnesium
High in phosphorus
High in potassium
High in thiamin
Very high in vitamin C
Bad points:
High in sodium
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