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Posted: 12:00am by & filed under Health

Soups and stews become more popular as we move into the fall and winter season. Finding a soup that is diabetic friendly and low in fat can be tough to find in stores. According to Diabetes Self-Management, the best way to save yourself from the fat content found in your favorite soups and stews is to make them homemade, ahead of time, and then refrigerate them. Before reheating, if you’re adding any meat, trim off the hardened fat on the top.
 
Below is a diabetes-friendly, low-fat minestrone soup.
 
What You'll Need:
  - 1 tablespoon extra virgin olive oil
  - 3/4 cup diced onion
  - 1/2 cup diced celery
  - 2 cups diced peeled sweet potatoes
  - 1 can (15oz) Great Northern beans, rinsed and drained
  - 1 can (14oz) no-salt-added diced tomatoes
  - 3 cups water
  - 3/4 teaspoon dried rosemary
  - 1/2 teaspoon salt (optional)
  - 1/8 teaspoon black pepper
 
Time to Cook!
Heat oil in large saucepan or Dutch over over medium-high heat. Add onion and celery; cook and stir 4 minutes or until onion is softened. Stir water, sweet potatoes, beans, tomatoes, rosemary, salt (optional), and pepper into saucepan. Cover and bring to a simmer; reduce heat and simmer 30 minutes. Add kale; cover and cook 10 minutes or until tender. Ladle soup into bowls; sprinkle with cheese.
 
Note: Choose kale in small bunches with firm leaves and a rich, deep color. Avoid bunches with limp, wilted, or discolored leaves. To remove the tough stems, make a "V-shaped" cut where the stem joins the leaf. Stack the leaves and cut them into pieces.
 
This recipe makes 4 servies (1 1/2 cups per serving)
Calories: 286, Carbohydrates: 48g, Protein: 13g, Fat: 6g, Saturated Fat: 2g, Cholesterol: 4mg, Sodium: 189g, Fiber: 11g.
 
Click here for more diabetes friendly meals.
 
 
Sources:
“Sweet Potato Minestrone.” Diabetes Self-Management. https://www.diabetesselfmanagement.com/recipes/soups-stews/sweet-potato-minestrone/

 

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