Recipes: Soup’s On

the recipes

february 99

Soup’s On

3-Alarm Chili

(makes 4 servings)

1	pound (480 g) top sirloin, coarsely ground
1	medium white onion, 6 ounces (180 g), chopped
1	large clove garlic, minced
1	medium red bell pepper, 6 ounces (180 g), seeded and chopped
3	tablespoons (45 ml) good-quality chili powder
1/2	tablespoon (7.5 ml) ground cumin
1	teaspoon (5 ml) crushed dried oregano
1	14 1/2-ounce (435 g) no salt added crushed tomatoes
1/2	cup (120 ml) low-sodium canned beef broth
Topping
1/2	cup (115 g) plain nonfat yogurt
2	tablespoons (30 ml) minced fresh cilantro
1	teaspoon (5 ml) good-quality chili powder
1/8	teaspoon (0.6 ml) cayenne pepper

Put the ground sirloin in a Dutch oven or large saucepan over medium heat. Cook, stirring, until beef is no longer pink. Drain off any fat or juices.
Measure 2 tablespoons of the onion; set aside. Put remaining onion, garlic, and bell pepper into the pot and cook, stirring, for 5 minutes. Stir in chili powder, cumin, oregano, tomatoes with their liquid, and beef broth.
Lower heat to simmer and cook, covered, until meat and vegetables are tender, about 35 to 45 minutes.
Meanwhile, finely mince the reserved onion. Place in a small bowl and stir in remaining topping ingredients. Set aside.
When chili is done, ladle into bowl and offer topping to spoon onto each serving.

Per serving:	252 calories (26% calories from fat), 31 g protein, 8 g total fat (3.0 g saturated fat), 17 g carbohydrate, 4 g dietary fiber, 75 mg cholesterol, 147 mg sodium
Diabetic exchanges:	3 1/2 lean protein, 1 carbohydrate (3 vegetable)

Texas Toast

(makes 4 servings)

4	slices French or Sourdough bread
2	ounces (60 g) reduced-fat Swiss cheese, shaved into paper-thin slices
	crushed red pepper flakes (optional)

Preheat broiler.
Toast bread on both sides. Lay on a baking sheet and divide the cheese between the four slices.
Slide under the broiler until cheese melts and bubbles. If using, sprinkle lightly with crushed red pepper flakes. Cut toast in half, and serve.

Per serving:	114 calories (30% calories from fat), 6 g protein, 4 g total fat (2.2 g saturated fat), 14 g carbohydrate, 1 g dietary fiber, 10 mg cholesterol, 170 mg sodium
Diabetic exchanges:	1/2 medium-fat protein, 1 carbohydrate (bread/starch)

Fresh Vegetable Tray

radishes, scallions, carrot sticks, celery sticks, cauliflower florets, broccoli florets, cherry tomatoes, slices of zucchini, pickled okra*, etc.

Count 7 pieces as 1 vegetable exchange

*Look for jarred pickled okra in the pickle section of your supermarket or use the recipe for Pickled Okra from our Joslin Diabetes Gourmet Cookbook (Bantam Books), available in our Book Store, at your local bookstore, or at your local library.

Pineapple-Blueberry ‘Sandwiches’

(makes 4 servings)

1	small fresh pineapple, about 12 ounces (360 g) when peeled and cored
1/2	cup (32 g) light nondairy whipped topping, thawed
4	teaspoons (20 ml) finely chopped walnuts
3/4	cup (108 g) fresh blueberries, rinsed and stemmed

Slice pineapple into 8 round slices. Place 1 slice on each of 4 dessert plates.
Spread 2 tablespoons (30 ml) of the whipped topping over each slice. Sprinkle each with 1 teaspoon (5 ml) walnuts and 2 tablespoons (30 ml) of the blueberries.
Top with remaining pineapple slices. Fill the core of the top slice with 1 tablespoon (15 ml) of the remaining blueberries and serve.

Per serving:	93 calories (28% calories from fat), 1 g protein, 3 g total fat (1.2 g saturated fat), 17 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 3 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit), 1/2 fat

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