*DIABETIC FRIENDLY RECIPE OF THE DAY* ~ITALIAN LENTIL SOUP~ Serving size- 1 1/2 cup ~ Total servings- 5 1 teaspoon olive oil 1/2 cup diced onion 8 oz. button mushrooms, sliced 2 medium garlic cloves, minced 4 cups low-fat, low-sodium chicken broth 1 ( 14.5 oz. ) can no-salt added tomatoes, undrained 1 cup dried lentils, sorted and rinsed ( like with dried beans ) 1 teaspoon dried oregano, crumbled 1/4 teaspoon salt ~ 1/4 teaspoon black pepper 1 medium zucchini, diced 1 medium yellow summer squash, diced 1/2 cup shredded Parmesan cheese Heat a large saucepan or Dutch oven over medium-high heat. Pour in the olive oil and swirl to coat the bottom. Cook the onion for 2 to 3 minutes, or until tender, stirring occasionally. Stir in the mushrooms and garlic. Cook for 2 to 3 minutes, or until mushrooms are tender, stirring occasionally. Stir in broth, undrained tomatoes, lentils, oregano, salt and pepper. Bring to a boil, stirring occasionally. Cover the pan. Reduce the heat and simmer for 30 minutes, or until lentils are almost tender. Stir in zucchini and yellow squash. Cook covered for 15 minutes, or until lentils and vegetables are tender. To serve ladle in bowls. Top each serving with 1 1/2 tablespoons of Parmesan cheese. Nutritive values per serving: CARB 32 g., PRO 18 g., FAT 6 g., Calories 239, Sodium 318 mg. Food Exchanges per serving: 1 1/2 Starch, 1 Lean Meat, 2 Vegetables
Posted on: Sun, 03 Nov 2013 20:34:32 +0000