Diabetes Recipes

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Broccoli Soup

16g carbs

There are two ways to prepare the broccoli. Either roast as below or blanch in sweetened water. While the finish taste is different, I like both ways equally well. BE CAREFUL NOT TO OVER COOK THE BROCCOLI before adding to the soup. Can be served either hot or cold.

Rhubarb Chili
Low Fat

220 cal41g carbs2.5g fat

According to the Old Farmer’s Almanac, the leaves of the plant are poisonous, do not eat them. This rhubarb recipe from the “Farmer’ Market Favorite Recipes Cookbook” published by Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten. Their website is www.ccesaratoga.org.

Rhubarb Chili with Ground Beef

270 cal33g carbs9g fat210mg sodium

According to the Old Farmer’s Almanac, the leaves of the plant are poisonous, do not eat them. This rhubarb recipe from the “Farmer’ Market Favorite Recipes Cookbook” published by Cornell Cooperative Extension Saratoga County, New York edited by Diane Whitten. Their website is: www.ccesaratoga.org.

Chicken Chili
Low Fat

236 cal33g carbs2g fat60mg sodium

Chili lovers will enjoy this thick chili. It is so simple and tasty. Recipe courtesy of Quick & Healthy Volume II, 2nd Edition, Brenda J. Ponichtera, RD, Published by Small Steps Press, a division of the American Diabetes Association.

Scandinavian Blueberry Bisque
Low Sodium

150 cal38g carbs5g fat10mg sodium

Hearty Leek, Potato and Vegetable Soup
Low Fat

100 cal18g carbs2g fat60mg sodium

This is a crowd pleasing hearty soup that is made in a large size batch. Leftovers can be frozen in individual serving containers to be part of a soul warming lunch or dinner. This soup has a pureed base with vegetables added for texture. Let the flavors blend over night if possible to bring out the soups best character (keep in the refrigerator). One cup serving is a good source of fiber and a high source vitamin A and vitamin C. People with bigger appetites may enjoy two servings of this wonderful soup for a meal served with a mixed green salad and a serving of fruit or a yogurt frozen treat ......Delicious!

Turkey, Black Beans, and Vegetable Chili
Low Fat

110 cal16g carbs1g fat100mg sodium

This chili is easy to make ahead and very healthy. Watch out when you have a crowd as it will disappear fast. Two servings are commonly used for a dinner and served with a salad and a piece of crusty bread. It can be frozen in single serving size containers. One serving makes an excellent lunch for those watching their calories served with a piece of fruit and a low calorie yogurt. You might find yourself making this recipe again and again!


110 cal16g carbs5g fat200mg sodium

This rich vegetable stew can be served over brown rice, pasta, or couscous, either hot or cold.

Tofu Soup with Rice
Low Fat

180 cal28g carbs3g fat85mg sodium

You can substitute bulgar, a crunchy, nutty wheat grain, for the rice in this recipe. However, bulgur is not gluten free. (NOTE: Silken firm tofu used)

Quick Turkey Soup
Low Fat

180 cal22g carbs3g fat330mg sodium

(NOTE: Used low sodium chicken broth, did not add salt to the brown rice, light meat no skin roasted chicken, from fresh)

Cream of Carrot and Ginger Soup

289.9 cal25g carbs19.8g fat418mg sodium

If you didn't know, you wouldn't guess that this soup contains no dairy. It is so creamy that it can satisfy those urges you sometimes get when dairy is not an option. This is a favorite for all ages.

Sweet Potato Soup

125 cal20.4g carbs4.1g fat337mg sodium

This is a great soup to make ahead of time and freeze in portion sizes for later use.

Red Lentil Curry (Masoor Dahl)
Low Fat

141 cal24g carbs2g fat300mg sodium

Hearty Italian-Style Soup
Low Fat

173 cal25g carbs2g fat539mg sodium

Reduced sodium broth with garlic, pepper, kidney beans, lean chicken or beef, cabbage, tomatoes, potatoes, carrot, celery, onion parsly and of course, Italian seasoning.

Basil Chicken Soup

237 cal19g carbs5.1g fat168mg sodium

A warm and satisfying chicken soup made with low sodium chicken broth, onion, garlic, potatoes, chicken and lots of fresh basil and jarlsberg cheese.

Green Split Pea and Barley Soup
Low Fat

152 cal21g carbs1.3g fat31mg sodium

Split peas, carrots, celery, onion and pearl barley in a chicken or vegetable stock flavored with bay leaf, salt and pepper to taste, garlic and fresh dill.

Beef Vegetable Soup
Low Carb

106 cal8.6g carbs2.5g fat310mg sodium

A delicious, hearty beef vegetable soup with preparation time simplified by the use of canned stewed tomatoes, onion soup mix and frozen mixed vegetables.

Quick Minestrone
Low Fat

122 cal17g carbs2.4g fat871mg sodium

Lean ham pieces, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme leaves, marjoram, basil and pepper in a base of onion soup with broken spaghetti and cannellini beans. Top with Paremsan if desired.

Chilled Potato Soup
Low Carb

68 cal14g carbs5g fat599mg sodium

Spicy Chicken Rice Soup
Low Fat

135 cal17g carbs3g fat100mg sodium

Cool `n Creamy Beet Soup
Low Fat

97 cal18g carbs1g fat591mg sodium

Chilled Tomato Soup

143 cal19g carbs8g fat

Clam Chowder

204 cal30g carbs4g fat205mg sodium

Undrained baby clams with potato, celery and onion seasoned with white pepper and thyme. Evaporated skim milk makes this soup satisfying and creamy without all the fat of creamed soups.

Spicy Tomato Bouillon
Low Carb

38 cal7g carbs0g fat375mg sodium

Tomato juice mixed with beef broth, lemon juice, Worcestershire sauce and horseradish.

Turkey Rice Stew

250 cal24.6g carbs3.8g fat196mg sodium

Boneless, skinless turkey breast with reduced sodium chicken broth, wild rice, broccoli florets, sage, salt and pepper. This is great for anyone, not just diabetics.

Vegetable Chowder

141 cal20g carbs4g fat370mg sodium

Nutritious veggies! Zucchini, parsley, corn, seasoned with fresh basil and a grand finale of cubed cheese.