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Diabetes Forecast

The Healthy Living Magazine

Tuscan Chicken Soup

Per Serving

Tuscan Chicken Soup

Makes: 10 servings
Serving Size: 1 cup
Calories 170
Fat 4 g
Saturated Fat 0.9 g
Trans Fat 0 g
Carbohydrate 16 g
Fiber 4 g
Sugars 3 g
Cholesterol 25 mg
Sodium 390 mg
Potassium 580 mg
Protein 18 g
Phosphorus 175 mg
Choices: Starch 0.5, Nonstarchy Vegetable 1, Lean Protein 21
  • Makes: 10 servings
  • Serving Size: 1 cup
  • Preparation Time: 5 minutes
  • Cooking Time: 30 minutes

Ingredients

1 lb. boneless, skinless chicken breast
1 Tbsp. Tbsp extra-virgin olive oil
1 cup chopped onion (about 1 large onion)
1 Tbsp. minced garlic (about 3 medium cloves)
1 cup sliced carrots (about 2 medium carrots)
1 cup sliced celery (about 2 stalks)
2 cups sliced zucchini (about 1 medium zucchini)
1 cup grape tomatoes
2 (15-oz) cans cannellini beans, drained and rinsed
1 Tbsp. Tbsp chopped fresh rosemary
1/4 cup fresh basil leaves, torn
1 tsp. fine sea salt
1/2 tsp. freshly ground black pepper
48 oz. low-sodium, low-fat chicken stock

Directions

  1. Cut the chicken breast into bite-sized pieces.
  2. Place the olive oil, onion, garlic, and chicken pieces in a 6- or 8-quart soup pot over medium-high heat.
  3. Sauté until the onions become translucent. Add the carrots, celery, zucchini, and tomatoes, and cook for 5 minutes.
  4. Add the beans, herbs, salt, pepper, and stock. Bring to boiling, then reduce heat to just below a boil and cook, covered, for 20 minutes.

Recipe adapted from Complete Month of Meals Collection: Hundreds of Diabetes-Friendly Recipes and Nearly Limitless Meal Combinations. Available at shopdiabetes.org, 800-232-6733, or bookstores nationwide.

 
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