Right Bite 10.01.07
Recipes for “The Right Bite Extension in the Kitchen” have been supplied by agent Benita Giffin of the Obion County University of Tennessee Extension Service and come from a cookbook “Dining with Diabetes.” The recipes are for people with diabetes and those who love them. Mrs. Giffin may be reached at 885-3742.
One Dish Soup
2 teaspoons olive oil
2 green onions, chopped, white and green parts
1 cup diced unpeeled potato
1 can no-salt added tomatoes, chopped, with juice (14 1/2 ounces)
1 can reduced-sodium chicken broth (10 1/2 ounces)
1/2 teaspoon dried oregano
1/4 teaspoons salt
1/4 cup orzo (small rice shaped pasta)
1 can pinto beans, drained and rinsed (no-salt added if possible)
4 ounces 97 percent fat-free ham, diced
1 zucchini or yellow squash, diced
Add oil to a medium saucepan or soup pot; add onions and potato and saute over medium heat for 5 minutes. Stir in tomatoes, broth, oregano and salt; bring to a boil. Add pasta and simmer over medium heat, uncovered, for 10 minutes or until pasta is cooked through.
Add beans, ham and squash; simmer over low heat for 10 minutes, stirring occasionally and adding water if mixture becomes too thick.
Nutrition Information: Serving size = 1/4 of recipe (4 servings): Amount per serving: Calories 220, Fat 4g, Saturated fat, 1g, Cholesterol 14mg, Sodium 648mg, Carbohydrates 34g, Protein 13g and Fiber 8g.
Notes: When purchasing the ham, go to the deli or meat department and ask them to slice a piece of the 97 percent fat free ham, approximately 1/4 inch. This soup is very hardy and can serve as a full meal. It provides a good source of fiber.
Published in The Messenger on 10.01.07