This satisfying comfort-food favorite is an excellent meal to prepare for an easy one-dish diabetic meal. This no trouble one-pot soup uses pre-cooked (rotisserie) chicken, fresh pre-chopped veggies, canned goods and seasonings – taking away all of the chopping and dicing making it a quick to prepare recipe! Beans and vegetables make this soup a good source of fiber, helping you feel full which in turn helps with weight maintenance. Sometimes, a recipe might not meet the diabetic guidelines because of high sodium and low-sodium canned goods can be the key to lower your sodium in recipes. Top with your favorite condiments like avocado and cheese. My easy soup recipes make quick satisfying meals.
Chicken Tortilla Soup from Eating Well To Fight Arthritis
Makes 10 servings
1 1/2 pounds boneless skinless chicken breasts, cut into 2-inch slices (or 4 cups cooked chicken breast)
1 cup chopped onion
1 teaspoon minced garlic
6 cups low sodium fat-free chicken broth
1 (10-ounce) diced tomatoes and green chilies
1 (14-ounce) can fire-roasted tomatoes
1 (5-ounce) can green chilies
1 teaspoon chili powder
1 teaspoon ground cumin
1 cup frozen corn
1 (15 1/2-ounce) can Great Northern beans, drained and rinsed
1. In large nonstick saucepot coated with nonstick cooking spray, sauté chicken over medium-high heat 5 minutes or until lightly browned. Add onion and garlic and continue sautéing until tender, about 3 minutes.
2. Add remaining ingredients except green onion. Bring to boil, reduce heat, and simmer 10-15 minutes. Top with green onion when serving.
Nutritional Information per serving:
Calories 180 kcal, Calories from Fat 15%, Fat 3 g, Saturated Fat 1 g, Cholesterol 48 mg, Sodium 475 mg, Carbohydrates 15 g, Dietary Fiber 4 g, Total Sugars 3 g, Protein 22 g, Dietary Exchanges: 1 starch, 3 lean meat
Nutrition Nugget: This warm bowl of soup is a good source of soluble fiber – with beans being fiber rich – helping maintain a healthy weight.
Terrific Tip: Favorite soup toppings include: avocado, cilantro, low fat cheese, low fat sour cream, homemade whole wheat tortilla strips, diced red onion, green onion, a squeeze of lime.
With over 1 MILLION COOKBOOKS sold, Holly Clegg has become a healthy culinary expert through her nationally recognized best-selling trim&TERRIFIC® and Eating Well cookbook series. Clegg, who attended the Cordon Bleu Cooking School, London, has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Web MD, and The Huff Post. Clegg has consulted for Walmart, Teflon, The Coca-Cola Company, and hospitals nationwide. Visit Holly on YOUTUBE and her BLOG for more of her new easy healthy recipes.
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