Chicken and White Bean Soup
With the addition of leeks, this recipe adds flavor and interest to a traditional chicken and bean soup.
For this recipe, and for dozens of other Association-approved recipes, purchase The Ultimate Diabetes Meal Planner from our online store.
Serves: 4; Serving size: 1/4 recipe
3/4 lb boneless, skinless chicken breasts
2 tsp Smart Balance Omega oil
2 leeks, washed and cut into 1/4-inch rounds
1 Tbsp chopped sage (or 1/4 tsp dried sage)
2 Tbsp sodium-free chicken bouillon
2 cups water
1 (15 1/2 oz) can no-added-salt cannellini (white kidney) beans, rinsed
- Boil the chicken breasts until cooked; set aside until cool.
- When chicken is cool, shred it.
- Heat oil in a soup pot or large Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes.
- Stir in sage and continue cooking until aromatic, about 30 seconds.
- Stir in bouillon and water, increase heat to high, cover, and bring to a boil.
- Add beans and chicken; cook, stirring occasionally, until heated through, about 3 minutes. Serve hot.
3 Lean Meat
Calories from Fat: 45
Total Fat: 0 g
Saturated Fat: 0.8 g
Trans Fat: 4.2 g
Cholesterol: 50 mg
Sodium: 60 mg
Total Carbohydrate: 26 g
Dietary Fiber: 5 g
Sugars: 5 g
Protein: 25 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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