Diabetes-Friendly Recipes

Watercress Soup

EMAIL PRINT

(makes 8 servings)

refrigerated butter-flavored cooking spray

1	tablespoon (12.5 g) reduced-calorie margarine

1/2	cup (80 g) chopped onion

2	bunches watercress

8	cups (1.9 l) canned low-fat, low-sodium chicken broth

2	medium Russet potatoes, peeled and thinly sliced

salt (optional) and freshly ground pepper to taste

2	cups (480 ml) evaporated skim milk

skim milk (optional)

lemon slices for garnish (optional)

Lightly coat the bottom of a large saucepan with cooking spray. Add margarine and place over medium heat. Add onion and sauté until onion is limp, about 4 minutes.
Meanwhile, rinse watercress and drain on paper towels. Add the leaves and tender stems to the saucepan and sauté for 2 minutes.
Add chicken broth and potatoes. Cook, covered, until potatoes are tender, about 20 minutes.
Transfer mixture to a food processor or blender. Process until smooth. Return the mixture to the saucepan and season with salt (if using) and pepper. Stir in the evaporated milk and reheat, adding a bit of skim milk (if desired) to thin to desired consistency. Serve in wide, shallow soup bowls.
If desired, float a lemon slice on each serving.

Per serving:	96 calories (7% calories from fat), 8 g protein, 1 g total fat (0.2 g saturated fat), 15 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 555 mg potassium, 122 mg sodium
Diabetic exchanges:	1 carbohydrate (1/2 bread/starch, 1/2 skim milk)