Diabetic Recipes
Watercress Soup
(makes 8 servings)
| refrigerated butter-flavored cooking spray |
| 1 | tablespoon (12.5 g) reduced-calorie margarine |
| 1/2 | cup (80 g) chopped onion |
| 2 | bunches watercress |
| 8 | cups (1.9 l) canned low-fat, low-sodium chicken broth |
| 2 | medium Russet potatoes, peeled and thinly sliced |
| salt (optional) and freshly ground pepper to taste |
| 2 | cups (480 ml) evaporated skim milk |
| skim milk (optional) |
| lemon slices for garnish (optional) |
- Lightly coat the bottom of a large saucepan with cooking spray. Add margarine and place over medium heat. Add onion and sauté until onion is limp, about 4 minutes.
- Meanwhile, rinse watercress and drain on paper towels. Add the leaves and tender stems to the saucepan and sauté for 2 minutes.
- Add chicken broth and potatoes. Cook, covered, until potatoes are tender, about 20 minutes.
- Transfer mixture to a food processor or blender. Process until smooth. Return the mixture to the saucepan and season with salt (if using) and pepper. Stir in the evaporated milk and reheat, adding a bit of skim milk (if desired) to thin to desired consistency. Serve in wide, shallow soup bowls.
- If desired, float a lemon slice on each serving.
| Per serving: | 96 calories (7% calories from fat), 8 g protein, 1 g total fat (0.2 g saturated fat), 15 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 555 mg potassium, 122 mg sodium |
| Diabetic exchanges: | 1 carbohydrate (1/2 bread/starch, 1/2 skim milk) |
