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Fresh Soups & Salads

 

Far East Salad 

Servings= 1

 

Ingredients:

  • 1 cup shredded lettuce

  • ½ cup coarsely chopped fresh broccoli

  • ½ cup fresh snow peas (if frozen, thaw)

  • ¼ cup shredded carrot

  • ¼ cup canned sliced water chestnuts

  • ¼ whole green or red bell pepper, cut into strips

  • ½ cup fresh bean sprouts

  • 1 Tbsp canola oil

  • 1 tsp lemon juice

  • 1 ½ tsp sesame oil

  • 1 tsp lite soy sauce

  • ¼ tsp ground ginger

  • 2 tsp sugar

 

Directions:

  • Arrange the shredded lettuce to cover a dinner plate.  In layers, add the broccoli, snow peas, carrots, water chestnuts, bell pepper, and bean sprouts.

  • Whisk together the remaining ingredients and pour the dressing over the salad

 

For 1 serving: Calories: 328 Total Fat: 22 g Total Carbohydrate: 32 g Protein: 7 g Sodium: 237 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Garlic Dill Dressing 

Servings= 4

 

Ingredients

  • ½ cup fat-free cream cheese

  • ¼ cup plain fat-free yogurt

  • ¼ cup chopped green onions

  • ½ tsp garlic powder

  • ½ tsp dried dill weed

  • 3 Tbsp. chopped dill pickle

  • 2 tsp lemon juice

  • 2 tsp Worcestershire sauce

 

Directions:

  • Using a blender or mixer, puree the cream cheese and yogurt together until smooth.  Add the remaining ingredients and blend for 1 minute.  If the mixture is too thick, thin with 1 tsp lemon juice or water.

  • Refrigerate in a covered container.  Shake well before serving.

 

For 1 serving: Calories: 50 Total Fat: 0 g Total Carbohydrate: 5 g Protein: 6 g Sodium: 366 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Luncheon Spinach Salad  

Servings= 1

 

Ingredients

  • 1 cup spinach leaves, washed, drained, and torn

  • ½ cup sliced fresh strawberries

  • ½ cup mandarin oranges, packed in juice or water, drained

  • 1 Tbsp. slivered. Toasted almonds

  • 1 tsp balsamic vinegar

  • 1 tsp extra-virgin olive oil

 

Directions:

  • Arrange the spinach leaves on a plate.  Top with berries, oranges, and almonds.

  • Drizzle with vinegar and oil, and serve

 

For 1 serving: Calories: 159 Total Fat: 9 g Total Carbohydrate: 18 g Protein: 4 g Sodium: 30 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

 

Instant Potato Soup

Servings= 1

 

Ingredients

  • 1 Tbsp all-purpose flour

  • 1 tsp olive oil butter spread

  • ¼ cup chopped white onion

  • ½ cup mashed potatoes (prepared with fat-free milk, no margarine or fat added)

  • ½ cup fat-free, low-sodium chicken broth

  • 2/3 cup fat-free milk

  • ¼ tsp white pepper

  • 1 tsp dried chives

 

Directions:

  • Combine the flour and margarine in a small saucepan over medium heat.  Stir with a whisk to make smooth.  Add the onions and stir for 1 minute.

  • Alternately add the potatoes and broth until thick and sticky.  Slowly whisk the milk into the mixture until smooth.

  • Reduce the heat and ass the pepper and chives.  Simmer for 5 minutes and serve hot.

 

For 1 serving: Calories: 212 Total Fat: 2 g Total Carbohydrate: 38 g Protein: 10 g Sodium: 367 mg

 

Adapted from: Stanley K, Crawley CC. Quick and Easy Diabetic Recipes for One. Alexandria, Virginia: American Diabetes Association; 2007:152.

           

 

Black Bean Soup 

Servings= 4

 

Ingredients

  • 2 16-oz cans black beans, rinsed and drained

  • 1 ½ tsp canola oil

  • ½ medium onion, chopped

  • 2 cloves garlic, minced

  • ½ carrot, shredded

  • ½ green bell pepper, seeded and chopped

  • 4 cups water

  • 2 oz smoked turkey breast, diced

  • 1 tsp oregano

  • ¼ tsp cumin

  • ¼ tsp black pepper

  • ½ tsp salt

  • 1 Tbsp lemon juice

 

Directions

  • If using dried beans, soak them in water overnight. The next day, drain the beans.

  • In a large soup pot, heat the oil over medium heat. Add half the onion and all the garlic, carrot, and green pepper. Sauté until the vegetables are soft. Stir in the beans and water. Add the turkey, oregano, cumin, and pepper.

  • Cover and simmer for 30 minutes or until the beans are tender, stirring occasionally. Add the salt and lemon juice. Top with chopped onion to serve.

 

For 1 serving: Calories: 225 Total Fat: 3 g Total Carbohydrate: 42 g Protein: 17 g Sodium: 473 mg

 

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

 

Chicken Salad  

Servings= 3

 

Ingredients

  • 2 boneless, skinless chicken breast halves, cooked and cubed

  • 1/8 cup reduced-fat mayonnaise

  • 1 Tbsp cider vinegar

  • ¼ cup chopped celery

  • 3 stalks green onion, chopped

  • ¼ cup chopped pecans

  • 1/8 tsp garlic powder

  • 1/8 tsp salt

  • 1/8 tsp pepper

 

Directions

  • Combine all ingredients expect the lettuce in a medium bowl and mix well.

  • Refrigerate until serving time. Serve on a bed of lettuce.

 

For 1 serving: Calories: 213 Total Fat: 13 g Total Carbohydrate: 6 g Protein: 19 g Sodium: 236 mg

 

Adapted from: Gaines FD, Weaver R. The New Soul Food Cookbook for People with Diabetes. Alexandria, Virginia: American Diabetes Association; 2006:177.

 

Five Minute Soup 

Servings= 3

 

Ingredients

  • 2 cups Chicken Broth or commercial low-sodium variety, heated

  • ¼ medium cucumber or 1 medium zucchini, sliced very thin

  • 2 fresh medium mushrooms, sliced

  • 1 cups shredded fresh spinach, lettuce, or cabbage

  • ½ medium tomato, cubed

  • ¼ cup cooked chicken or lean meat, shredded

 

Directions:

  • Put all ingredients in a large saucepan.  Bring to a boil over medium-high heat. Reduce heat and simmer for 5 minutes.

 

For 1 serving: Calories: 53 Total Fat: 1 g Total Carbohydrate: 3 g Protein: 4 g Sodium 30 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Confetti Coleslaw 

Servings= 6

 

Ingredients (Dressing)

  • 1/8 cup sugar

  • 1/8 cup white wine vinegar

  • ½ Tbsp. honey

  • ½ Tbsp. vegetable oil

  • 1/8 teaspoon coarsely ground pepper

  • 1/3 pound green cabbage, shredded

  • ¼ pound red cabbage, shredded

  • ¼ cup thinly sliced green onions

  • ¼ cup diced red bell pepper

  • ¼ cup diced green bell pepper

 

Directions

  • For dressing, whisk together all ingredients in a large bowl.  Add remaining ingredients.  Toss to coat evenly.  Cover and refrigerate for at least 30 minutes.

 

For 1 serving: Calories: 49 Total Fat: 1 g Total Carbohydrate: 9 g Protein: 1 g Sodium: 56 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

 

Greek Pasta Salad 

Servings= 4

 

Ingredients

  • SALAD:

  • 6 oz package dried tricolor rotini

  • 2/3 cup frozen baby peas, thawed

  • ½ cup diced red bell pepper

  • 1/3 cup unpeeled seeded and diced cucumber

  • ¼ cup thinly sliced green onions

  • 2 oz crumbled feta cheese, rinsed

  • DRESSING

  • ¼ cup nonfat or low-fat cottage cheese

  • ¼ cup plain nonfat or low-fat yogurt

  • 1/8 cup fat-free, cholesterol-free or light, reduced-calorie mayonnaise dressing

  • 1/8 thinly sliced green onions (green part only)

  • 1/8 tsp pepper

 

Directions

  • For salad, cook pasta using package directions, omitting salt and oil.  Drain and put in a large bowl.

  • Stir in remaining salad ingredients.  Set aside. 

  • In a food processor or blender, puree cottage cheese, yogurt, mayonnaise, and green onions.

  • Stir in pepper, then combine with pasta mixture.  Cover and refrigerate until chilled, about 30 minutes.

 

For 1 serving: Calories: 224 Total Fat: 4 g Total Carbohydrate: 36 g Protein: 11 g Sodium: 271 mg

 

Adapted from: Winston M, Bazzarre T, Ruehl JA, Moss JR, Williams AM, Huebotter M. The New American Heart Association Cookbook. 6th ed. New York, New York: American Heart Association; 1998:698.

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