RECIPES FOR SOMEONE WITH DIABETES

Makes 12 servings

Cooking time: n/a

Ingredients

·         2 Tbsp canola oil 25 mL

·         2 2/3 cups chopped onion 650 mL

·         4 garlic cloves, finely minced

·         1/3 cup seeded and minced jalapeno pepper 75 mL

·         6 cups fat-free, reduced-sodium chicken broth 1.5 L

·         3 cans (15 oz. each) great northern beans, drained and rinsed

·         2 cups diced, cooked turkey breast 500 mL

·         1 1/2 cups frozen sweet corn kernels 375 mL

·         2 tsp ground cumin 10 mL

·         1 tsp ancho chile pepper 5 mL

·         1 1/2 tsp fresh lime juice 7 mL

·         2 tsp finely minced fresh cilantro 10 mL 

Instructions

1.    In a large Dutch oven, heat canola oil over medium-high heat. Add onions and garlic and sauté for 5 minutes.  Add jalapeno pepper and sauté until onions are tender.

2.    Add chicken broth, beans, turkey and corn. Bring to a boil.

3.    Reduce heat to medium-low. Add cumin and ancho chile pepper. Simmer 35 minutes.

4.    Stir in lime juice and simmer additional 5 minutes.

5.    Stir in cilantro immediately before serving. Serve.

Notes

Choices: 1 1/2 carbohydrates; 3 meat and alternative

Yield:  12 servings,  

Serving Size:  1 cup

 

 

NUTRITIONAL INFORMATION PER SERVING

Calories	245
Total Fat	3 g
Saturated Fat	0.3 g
Cholesterol	43 mg
Sodium	250 mg
Carbohydrates	29 g
Fiber	9 g
Protein	26 g