Busy People's Diabetic Cookbook
Appetizers & Snacks | Soups & Salads | Side Dishes | Entrées | Desserts | Beverages
Cream of Chicken & Broccoli Soup
Cream-based soups used to be off limits for many because of their high fat content, but not any more. Now everyone can enjoy rich, thick, and creamy soups like this one completely guilt-free! 

1

 (10-3/4 ounce) can 98% fat-free cream of celery soup

1

 tablespoon cornstarch
1 (13 ounce) can chicken breast in water, undrained 2 cups cooked broccoli*
1/4 cup frozen chopped onion 1/2 cup shredded fat-free Cheddar cheese
5 tablespoons fat-free sour cream    

* Note: If you do not have leftover cooked broccoli pieces, simply microwave 2 cups of broccoli pieces while preparing the soup. Stir the broccoli into the soup once the broccoli is fully cooked.

Pour the soup into a medium nonstick saucepan. Add one can full of water and the cornstarch.
Stir together until the cornstarch is completely dissolved.
Place the saucepan over medium heat. Add the chicken, broccoli, onion, and cheese, stirring frequently to melt the cheese and to prevent the soup from burning.
Bring the soup to a low boil and then turn off the heat. Serve immediately by placing 1 cup of soup into each serving bowl.
Top each serving with 1 tablespoon of the sour cream.
Yield: 5 (1-cup) servings
Calories: 170; Fat: 3g (16% fat); Cholesterol: 4mg; Carbohydrate: 13g; Dietary Fiber: 2g; Protein: 21g; Sodium: 815mg
Diabetic Exchanges: 1 starch, 2-1/2 very lean meat
Preparation time: 5 minutes or less
Cooking time: 5 minutes or less
Total time: 10 minutes or less
Menu idea: This thick and creamy soup is satisfying and filling. A small tossed salad with fat-free salad dressing, such as the Buttermilk Ranch Dressing (page 53) from Busy People's Low-Fat Cookbook will round off this soup into a healthy meal perfect for lunch or a light dinner.
Cornbread Dumpling Soup
If you like cornbread and dumplings then you'll like this creative and unique dumpling soup. 

16

 cups fat-free reduced-sodium chicken broth (or 16 bouillon cubes dissolved in 16 cups of water.)

1

 cup sliced fresh or frozen carrots (about 2 large carrots)
1 cup chopped celery (optional) 1 (5-ounce) can white chicken in water
1 (6.5 ounce) package corn muffin mix, dry (I use Gold Medal) 3 egg whites
1/3 cup reduced-fat baking mix (I use Bisquick) 1 (10-3/4 ounce) can 98% fat-free cream of chicken soup, do not add water or milk (I use Campbell's)

In a large soup pan, bring the broth, carrots, celery, and chicken to a boil over high heat.
While the broth is coming to a boil, in a separate bowl combine the corn muffin mix, egg whites, and baking mix together until well mixed.
Once the broth is boiling briskly, add the soup, stirring until well dissolved.
Drop the corn muffin dough by rounded teaspoonfuls into the boiling broth.
Reduce the heat to medium, cover and cook for 10 minutes.
Yield: 18 (1-cup) servings
Calories: 93; Fat: 2g (20% fat); Cholesterol: 5mg; Carbohydrate: 12g; Dietary Fiber: 1g; Protein: 6g; Sodium: 703mg
Diabetic Exchanges: 1/2 very lean meat, 1 starch
Preparation time: 10 minutes
Cooking time: 15 minutes or less
Total time: 25 minutes or less
Menu idea: The Deviled Eggs (page 47), the Vegetable Dip (page 48), and the Garlic Toast (page 61) all from Busy People's Low-Fat Cookbook, along with assorted fresh veggies completes this into a nice meal for lunch or dinner.
Steak, Tomato & Green Chile Soup
The festive, bold flavors of this soup will complement any boring side salad or simple sandwich.

1

 (28 ounce) can low-sodium whole peeled tomatoes, undrained 

1

 (48 ounce) can fat-free low-sodium beef broth
1/2 cup fresh or canned diced green chilies 1/2 teaspoon Mrs. Dash salt-free seasoning blend
1 pound fat-free frozen shredded hash browns 1/2 pound leftover grilled eye of round beef steak
3 individual packets Splenda granular    

Cut the tomatoes into bite-size pieces.
Combine the chopped tomatoes with juice, broth, chilies, Mrs. Dash, hash browns, and steak into a large soup pot and bring to a boil over medium-high heat.
Boil for 5 to 10 minutes or just until the hash browns are cooked through.
Turn off the heat. Stir in the Splenda.
Serve hot.
Yield: 11 (1-cup) servings
Calories: 91; Fat: 1g (9% fat); Cholesterol: 14mg; Carbohydrate: 10g; Dietary Fiber: 2g; Protein: 11g; Sodium: 154mg
Diabetic Exchanges: 1/2 starch, 1 very lean meat
Preparation time: 5 minutes
Cooking time: 15 minutes or less
Total time: 20 minutes or less
Menu idea: Serve this with half of a lean turkey sandwich and my wonderful Dijon Mayo Spread for Sandwiches (page 56) from Busy People's Low-Fat Cookbook.