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Healthy Recipe for Cooler Weather

Low glycemic, low-fat, diabetic soup recipe.

Low-Glycemic Recipe: Hearty Chicken Vegetable Soup
Servings: 4

Ingredients:  

2 pounds (32 ozs.) raw, boneless, skinless chicken breast, cut into 1-inch pieces
4 cups (32 ozs.) reduced-sodium, fat-free chicken broth
2 cups (18 medium) mushrooms, cut into quarters
2 cups celery (7 large stalks), thinly diced
1 cup (1 medium) yellow bell pepper cut into 1-inch pieces
1 cup (1 medium) red bell pepper cut into 1-inch pieces
1 cup (1 medium) green bell pepper cut into 1-inch pieces
1/2 to 1 cup water (add extra water if desired, depending on how thick you want your soup)
1/2 cup scallions, chopped
2 tbsp. cream
1/4 cup fresh parsley, finely chopped (or 2 tbsp. dried parsley)
4 tsp. olive or canola oil
1/2 tsp. dried thyme leaves
1/4 tsp. freshly ground black pepper
2 cloves garlic, finely minced

Cal 390 ~ Total Fat 12 g ~ Sat Fat 3 g ~ Chol 145 g ~ Sod 810 mg ~ Total Carb 13 g ~ Fiber 3 g ~ Pro 57 g Prep:15 min ~ Cook Time: 30 min ~ Ready In: 45 min.

Directions:

Trim all visible fat from chicken and cut into 1 inch pieces; clean and cut mushrooms, pepper, celery, and scallions. Heat oil in a large saucepan over medium heat. Add minced garlic and chicken, cook until chicken is no longer pink (about 5 minutes). Add bell peppers, celery, and mushrooms. Cook until vegetables are tender (about 7 minutes). Add scallions, broth, water (optional), cream, thyme, black pepper, and parsley. Simmer until ready to serve.

Each serving counts as: 1 "Lean" Protein Serving ~ 1 Healthy Fat Serving ~ 3 Vegetable Servings ~ 3 Optional Condiment Servings

5 & 1 PROGRAM  

Special note: Remember to eat a one of your meal replacements within 30 minutes of rising and then continue to eat a PCMR every 2 ½ to 3 hours throughout the day, along with one Lean & Green meal. Your one Lean & Green meal may be eaten for Breakfast, Lunch or Dinner!

 

Breakfast

Portion Controlled Meal Replacement (PCMR's) with 8 oz water  

Snack

PCMR with 8 oz water 

Lunch

PCMR with 8 oz water  

Snack

PCMR with 8 oz water 

Dinner

Lean & Green Dinner with 8 oz water  

(healthy recipe included above) 

Snack

PCMR with 8 oz water 

 

4 & 2 PROGRAM

Special note: Remember to eat a one of your meal replacements within 30 minutes of rising and then continue to eat a PCMR every 2 ½ to 3 hours throughout the day, along with two Lean & Green meals. Your Lean & Green meals may be eaten for Breakfast, Lunch or Dinner!

 

Breakfast

Portion Controlled Meal Replacement (PCMR's) with 8 oz water

Snack

PCMR with 8 oz water

Lunch

Lean & Green Meal with 8 oz water

Snack

PCMR with 8 oz water

Dinner

Lean & Green Meal with 8 oz water

(healthy recipe included above)

Snack

PCMR with 8 oz water

 

3 & 3 PROGRAM

Special note: In order to get off to a great start, remember to cut the portions you've been eating for Breakfast, Lunch and Dinner. In addition to 3 smaller meals each day, add one of our perfectly balanced portion controlled meal replacements (PCMR's) between each meal. Doing this will stabilize your blood sugar quickly!

 

Breakfast

Low-Glycemic Breakfast within 30 minutes of rising with 8 oz water

Snack

PCMR with 8 oz water

Lunch

Low-Glycemic Lunch with 8 oz water

Snack

PCMR with 8 oz water

Dinner

Low-Glycemic Dinner with 8 oz water

(healthy recipe included above)

 

Grant Hughes

Certified Health Coach

678-468-2523

This post is contributed by a community member. The views expressed in this blog are those of the author and do not necessarily reflect those of Patch Media Corporation. Everyone is welcome to submit a post to Patch. If you'd like to post a blog, go here to get started.

Glo Winters November 03, 2011 at 11:54 AM
This recipe sounds wonderful especially now that the weather is cooler. The plans shown to balance the blood sugar are a great way to lose unhealthy fat.

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