One of the easiest ways to create a healthy diabetic and heart-friendly meal without sodium, starchy carbs or saturated fat or added sugar is with homemade soups.
This recipe is in our “meals with adjustments” category only because it calls for a small amount of optional pasta. However, if you don’t (or your diabetic loved one doesn’t) want to use any carbs or a starch allowance, you can easily leave out the pasta or add it only to other family members’ bowls. As you’ll see, the pasta is kept separate until just before serving.
Please follow and like us:
Chicken Vegetable Soup
This is one of those dishes where your humble homemade chicken broth will play a starring role! Ideally you would get to pull some homemade broth from the freezer and use it for this, but if that’s not possible, look for chicken broth with no added salt, or use a sodium free bouillon.
Heat the olive oil in a skillet over medium-high heat, and add the onions first. Sauté until translucent, about 5 minutes. Add the carrots and celery, lower heat to medium, and sauté until edges are softened, about 5-10 minutes.
In a large saucepan, start heating the broth. Add the cooked chicken and the vegetable mixture and heat until almost boiling. Small bubbles should be starting to form, but don’t let it boil. Stir in the spinach and reduce heat to low. Cover and simmer for at least 30 minutes, or up to 2 hours.
Meanwhile, heat about 2 quarts water in a separate saucepan and add pasta when water is boiling. Follow package directions for desired doneness level, being careful not to overlook. When done, drain and rinse pasta with cold water to stop the cooking process.
When ready to serve, ladle soup into a bowl and add pasta. Even if everyone is having pasta in their soup, keeping it separate will assure that it’s not overcooked or soggy when you serve leftovers.