CHICKEN AND BEAN SOUP

This recipe should work well for most diabetics. Yes, one serving has 35 1/2 grams carbs but has almost as many proteins which makes it suitable for diabetics. I would suggest you eat this hearty soup without bread and/or crackers. Most of the carbs come from the beans which are healthy carbs. You can cut the carb count by using only one can of beans. All in all, this is a good diabetic ratio. And this is a diabetic magazine recipe.

4 slices bacon, cut-up
1 1/2 lb skinless boneless chicken thighs, cut into bite-size pieces
1 cup chopped onion
2 garlic cloves, minced
2 cups chopped plum tomatoes
1 tbsp dried oregano
2 tsp dried basil
1/2 tsp freshly ground black pepper
4 cups water
4 cups chicken broth
1 1/3 cups uncooked orzo
2 tbsp chopped fresh flat-leaf parsley
2 cans (15-oz each) great northern beans
2 tbsp white vinegar
1/2 tsp salt

Cook bacon in a Dutch oven over medium heat until crisp.  Remove bacon using a slotted spoon and set aside. 

Add the chicken pieces to the drippings in the Dutch oven and saute 6 to 8 minutes; remove from the pan.

Add the onion and garlic to the Dutch oven and cook 4 to 5 minutes or until the onion is tender.  Add the tomatoes, oregano, basil, and pepper; cook another minute while stirring constantly.  Return the bacon to the pan along with the chicken.  Stir in the water and chicken broth, scraping the bottom of the pan to loosen any browned bits.  Bring the mixture to a boil.

Add the orzo and cook 9 to 10 minutes until almost tender.  Add the beans and cook another 2 or 3 minutes until heated through. 

Remove soup from the heat and stir in the parsley, vinegar, and salt.

clipart

Yield: 6 to 8 servings

Per 1 1/4 cups serving: Approximately 335 calories, 35 1/2 grams carbs, 26 grams protein