Wednesday, November 6, 2013
via ~ diabeticlivingonline.com
There is just something so cozy about a bowl of soup on a cold Fall day. It's even better when it's healthy and was made in the Crock-Pot while we are at work!
Makes: 8 Servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 stalk celery, sliced
- 1 medium carrot, chopped
- 1 teaspoon bottled minced garlic (2 cloves)
- 3 14 - ounce cans reduced-sodium chicken broth
- 2 cups cut-up, peeled, and seeded butternut squash
- 1 14 1/2 - ounce can fire-roasted diced tomatoes or one 14-1/2-ounce can diced tomatoes, undrained
- 1 15 - 19 - ounce can white kidney beans (cannellini beans), rinsed and drained
- 1 small zucchini, halved lengthwise and sliced
- 1 cup small broccoli and/or cauliflower florets
- 1 tablespoon snipped fresh oregano or 2 teaspoons dried oregano, crushed
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Freshly shredded Parmesan cheese (optional)
Directions
- In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes.
- Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese. Makes 8 side-dish servings.
Variation
- Slow Cooker Version: Omit olive oil. In a 3-1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above.
Nutrition Facts Per Serving:
PER SERVING: 92 cal., 9 g total fat (3 g sat. fat), 51 mg chol., 530 mg sodium, 22 g carb. (3 g fiber), 6 g pro.
Diabetic Exchanges
Meat: 1.5; Vegetables: 1.5; Starch: 1