The Healthy Carb Diabetes Cookbook by Jennifer Bucko Lamplough

Author:Jennifer Bucko Lamplough
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2008-01-15T00:00:00+00:00

Exchanges/Choices: 3 Lean Meat, 1 Fat

Calories 190

Calories from Fat 100

Total Fat 11 g

Saturated Fat 3 g

Trans Fat 0 g

Cholesterol 70 mg

Sodium 60 mg

Total Carbohydrate 1 g

Dietary Fiber 0 g

Sugars 0 g

Protein 22 g

Mediterranean Lentil Soup

Serves 11 • Serving Size: 1 cup • Prep Time: 15 minutes

1 Tbsp olive oil

1 cup celery, diced small

1 medium onion, diced small

2 cloves garlic, minced

10 oz fresh spinach

1 cup dry lentils

Zest of one lemon

Juice of one lemon

1 28-oz can no-salt-added diced tomatoes

80 oz reduced-sodium, fat-free chicken broth

2 cups whole-wheat penne pasta, uncooked

1. In a large stock pot over medium-high heat, add olive oil and sauté celery, onion, garlic, and spinach until onions turn clear. About 5 minutes.

2. Add remaining ingredients, except pasta.

3. Bring to a boil, reduce to simmer, and cook for 40 minutes.

4. Add pasta and cook an additional 10 minutes.

Cooking Tip

Cooked ham or smoked turkey sausage can be added to this soup for extra protein.

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