Unstuffed Cabbage Soup
Yield: 6 servings
Prep Time: 5 minutes Cook Time: 25 minutes
Do you love stuffed cabbage, but don't have time to make it? This high-fiber soup is so easy and packs in all the flavors of traditional stuffed cabbage.
2 tsp olive oil
1 medium onion, diced
1 lb lean ground turkey
1/2 head cabbage, chopped
1 1/2 cups canned crush tomatoes
32 oz unsalted chicken broth
2 cups water1/4 tsp ground black pepper
1/4 tsp cayenne pepper (optional)
1 cup instant brown rice
Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes. Add all remaining ingredients, except for the brown rice. Simmer the soup for 7 minutes. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
Per serving (1 3/4 cups):
Fat: 10 g
Saturated Fat: 2.7 g
Carbohydrates: 23 g
Protein 20 g
Sugar 7 g
Dietary Fiber 4 g
Cholesterol 60 mg
Sodium 285 mg
Potassium 670 mg
Barbecued Rosemary Chicken
Yield: 2 servings
Prep Time: 10 minutes
2 teaspoons olive oil
1 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 medium garlic clove, minced
1 tablespoon chopped fresh rosemary
1/8 teaspoon salt
1/8 teaspoon pepper
2 boneless skinless chicken breast halves (about 4 ounces each), all visible fat discarded
3 tablespoons barbecue sauce (lowest sodium available)
1 tablespoon balsamic vinegar
1 teaspoon honey
In a non-metallic bowl, stir together the oil, lemon zest, lemon juice, garlic, rosemary, salt, and pepper. Add the chicken, turning to coat. Cover and refrigerate for 30 minutes to 8 hours. If marinating for more than 30 minutes, turn several times.
Lightly spray the grill rack with cooking spray. Preheat the grill on medium heat.
Grill the chicken for 4 to 5 minutes on each side, or until no longer pink in the center. (The internal temperature should reach at least 165 degrees F). Transfer to plates.
Meanwhile, in a small saucepan, whisk together the barbecue sauce, vinegar, and honey. Cook over medium-low heat for 3 to 4 minutes, or until heated through, stirring occasionally. Spoon the mixture over the cooked chicken.
Per Serving (3 ounces chicken + 2 tablespoons sauce):
Fat: 7 g
Saturated Fat: 1.4 g
Carbohydrates: 17 g
Protein 24 g
Sugar 13 g
Dietary Fiber 0 g
Cholesterol 65 mg
Sodium 390 mg
Banana-Raspberry Yogurt Parfait
Yield: 4 servings
2 medium ripe bananas, peeled and cut into small pieces
1 ½ cups plain low-fat yogurt
1 tablespoon spoonable brown sugar substitute
2 tablespoons fresh orange juice
1 cup fresh or frozen (no sugar added) raspberries (strawberries or blueberries can be substituted)
4 sprigs of mint for garnish
In a food processor or blender, add the bananas, yogurt, brown sugar substitute, and orange juice. Process until smooth. Place ¼ of the yogurt mixture in the bottom of each of 4 parfait glasses. Top with ¼ of the raspberries. Continue to layer yogurt and fruit, ending with yogurt. Top with mint sprig to garnish.
Saturated Fat: 1gm
Recipe Sources: The New Family Cookbook for People with Diabetes, 1999:
For more information about Phoebe's Diabetes Care Center, please call (229) 312-1392. The Diabetes Care Center is located in Albany at 425 W. Third Avenue, Suite 350 in Medical Tower I.