Diabetes-Friendly Recipes

Watercress Soup

(makes 8 servings)

refrigerated butter-flavored cooking spray
1tablespoon (12.5 g) reduced-calorie margarine
1/2cup (80 g) chopped onion
2bunches watercress
8cups (1.9 l) canned low-fat, low-sodium chicken broth
2medium Russet potatoes, peeled and thinly sliced
salt (optional) and freshly ground pepper to taste
2cups (480 ml) evaporated skim milk
skim milk (optional)
lemon slices for garnish (optional)
  1. 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.
  2. Meanwhile, rinse watercress and drain on paper towels. Add the leaves and tender stems to the saucepan and sauté for 2 minutes.
  3. Add chicken broth and potatoes. Cook, covered, until potatoes are tender, about 20 minutes.
  4. 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.
  5. 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)

 

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