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Healthy Soup Recipes from ADA

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Kelly Mueller from the American Diabetes Association joins us with healthysoup recipes.

Cheddar Cheese and Broccoli Soup

Serves 5 | Serving Size 1 cup | Preparation Time 20 minutes | Cook Time 15 minutes

1 pound broccoli

1 tablespoon olive oil

1 onion, chopped

1 celery stalk, chopped

2 tablespoons all-purpose flour

1 14 ½-ounce can reduced-sodium chicken broth

1 12-ounce can evaporated fat-free milk

1 ¼ cups shredded, reduced-fat cheddar cheese

½ teaspoon freshly ground black pepper

¼ teaspoon nutmeg

Salt, pinch

1. Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.

2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.

3. Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.

4. Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.

Nutrition Facts (amount per serving)

Exchanges:

1 fat-free milk

2 vegetable

1 ½ fat

Calories 205

Calories from Fat 70

Total Fat 8.0 g

Saturated Fat 3.5 g

Trans Fat 0.0 g

Cholesterol 20 mg

Sodium 490 mg

Total Carbohydrate 20 g

Dietary Fiber 3 g

Sugars 12 g

Protein 17 g

 

Acorn Squash and Apple Soup

Serves 6 | Serving Size 1 cup | Preparation Time 15 minutes | Cook Time 30 minutes

2 acorn squash (about 2-2 ½ pounds total)

1 tablespoon olive oil

1 onion, chopped

1 stalk celery, chopped

2 tart apples, such as Granny Smith, peeled, cored, and chopped

Salt, pinch

Black Pepper, ground

¼ teaspoon ground cumin

½ teaspoon curry powder

2 tablespoons dry sherry or white wine

4 cups low-sodium chicken broth

¼ cup reduced-fat sour cream

1. Cut the acorn squash in half and microwave on high until tender and easily pierced with a fork, about 15 minutes. Let cool.

2. Meanwhile, heat the oil in a large soup pot over medium heat. Add the onion, celery, and apples, and cook until soft and translucent, about 5 minutes.

3. Season lightly with salt and pepper, add the cumin and curry powder, and cook for 2 more minutes.

4. Remove the seeds from the squash and discard them. Scoop the squash pulp out of the skin with a spook and add it to the soup pot along with the sherry or white wine and cook for 2-3 more minutes.

5. Puree this mixture in a blender in batches, being careful not to overfill the blender and adding broth as needed.

6. Reheat the soup and add the remaining broth to adjust the consistency. Season with salt and pepper.

7. Serve the soup in warm bowls with a dollop of sour cream.

Nutrition Facts (amount per serving)

Exchanges:

2 Carbohydrate

½ fat

Calories 156

Calories from Fat 41

Total Fat 5.0 g

Saturated Fat 1.3 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 2.1 g

Cholesterol 7 mg

Sodium 96 mg

Total Carbohydrate 27 g

Dietary Fiber 6 g

Sugars 14 g

Protein 4 g

Healthy Soup Recipes from ADA


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