Mexican Chicken Soup

Recipe from: Quick & Easy Diabetic Recipes

Ingredients
5 c. fat-free, low-sodium chicken broth
1-1/2 c. bottled thick & chunky salsa
1 (9oz) pkg frozen, diced cooked chicken breast, thawed
1 c. rinsed, drained no-salt added canned black beans
1 c. uncooked instant rice
1/4 c. chopped fresh cilantro
2 Tbs fresh lime juice
3/4 c. coarsely crushed low-fat baked tortilla chips

Bring broth & salsa to boil over high heat. Add chicken, beans & rice; cover, reduce heat to low & cook 5 minutes or until rice is tender. Remove from heat & stir in cilantro & lime juice.

Spoon soup evenly into bowls. Sprinkle each with 2 Tbs chips.

Servings: 6
Serving size: 2 c.
Calories (g) - 245
Fat (g) - 3.6
Carbohydrates (g) - 26.5
Fiber (g) - 2.5
Protein (g) - 25.6
Sodium (mg) - 816
Exchanges - 1-1/2 starch / 3 very lean meat

Seasoned Cannellini Beans

Recipe from: Quick & Easy Diabetic Recipes

Ingredients
1 tsp - olive oil
2 tsp - bottled minced garlic
1 C - finely chopped celery
1 C - vegetable broth
2 (15.5 oz) cans - cannellini beans or other white beans, drained & rinsed
1 Tbs - finely chopped sage or 1 tsp - ground sage
1/4 tsp - salt
1/4 tsp - pepper
1/4 C - coarsely chopped fresh flat-leaf parsley
1/4 C (1 oz) - grated fresh parmesan cheese

Heat oil in a large saucepan over medium-high heat. Add garlic & celery; saute' 3 minutes until tender. Add broth & next 4 ingredients; bring to boil. Reduce heat, simmer, uncovered 10 minutes.

Spoon beans into individual soup bowls, and sprinkle with parsley & cheese.

Servings: 4
Serving size: 1 cup
Calories (g) - 176
Fat (g) - 4.2
Carbohydrates (g) - 22.6
Fiber (g) - 4
Protein (g) - 10.8
Sodium (mg) - 821
Exchanges - 1-1/2 starch / 1 lean meat

Butternut Squash Soup

Butternut squash - about 3 lbs, cooked & mashed (I cooked mine a while ago & put it in the freezer)
2 Tbs. Butter
1 small onion, diced
3 cloves garlic, chopped
2-4 C. chicken broth/stock
2 C. Apple cider/juice
Salt & pepper

Sautte onions in butter until carmelized & sweet. Add garlic & cook for a minute to mellow the flavor. Add 2 C. apple cider, 2 C. broth and cooked squash. Use immersion blender to make smooth consitency. Simmer a few minutes until flavors combine. If needed, add more broth to achieve desired consitency. Add salt & pepper to taste.

It was really yummy. The sweetness of the apple cider compliments the savory flavor of the garlic. Mmmm...I was inspired by some recipes on the internet. Some were very simple. Others more complex. I did find one that actually used apples. This is what I ended up with.