Felinia
Well-Known Member
- Relationship to Diabetes
- Type 2
I modified my old Minestrone recipe, to reduce the carbs and sodium, and used some convenience food to save prep time for busy people. I freeze in individual portions.
Serves 12 (about 300ml - 350ml per serving)
Per serving: Cals 120; Carbs 10.8gm; Sugar 5.7gm; Fat 2.8gm; SFat 0.7gm; Protein 11.2gm; Fibre 5.7gm; Sodium 55mg; 2 of your 5 a day servings of fruit and vegetables.
Large onion, diced
2 garlic cloves (optional) crushed
600gm pack of diced carrot and swede
3 sticks celery diced
400gm tin haricot beans, drained and rinsed
400gm tin chopped tomatoes
2 tbsp tomato puree
10 gm Italian seasoning
1.5 litres water
3 very low salt vegetable or chicken stock cubes, finely chopped
200gm pack of cabbage and leek
200gm pack of fine or very fine green beans, quartered
300gm cooked diced chicken
Black ground pepper
Put the onion, carrot, swede, garlic, celery, haricot beans, tomatoes, tomato puree, water, stock cubes, herbs in a large pan (I use my grandmother's old jam pan) and bring to the boil.
Partly cover, reduce the heat to a simmer and cook for 25 minutes until the vegetables are tender.
Add the green beans, cabbage and leek. Stir well and cook for a further 8 minutes.
Add the chicken and just heat through, about 2 minutes, so the chicken does not disintegrate.
Season to taste and enjoy.
Serves 12 (about 300ml - 350ml per serving)
Per serving: Cals 120; Carbs 10.8gm; Sugar 5.7gm; Fat 2.8gm; SFat 0.7gm; Protein 11.2gm; Fibre 5.7gm; Sodium 55mg; 2 of your 5 a day servings of fruit and vegetables.
Large onion, diced
2 garlic cloves (optional) crushed
600gm pack of diced carrot and swede
3 sticks celery diced
400gm tin haricot beans, drained and rinsed
400gm tin chopped tomatoes
2 tbsp tomato puree
10 gm Italian seasoning
1.5 litres water
3 very low salt vegetable or chicken stock cubes, finely chopped
200gm pack of cabbage and leek
200gm pack of fine or very fine green beans, quartered
300gm cooked diced chicken
Black ground pepper
Put the onion, carrot, swede, garlic, celery, haricot beans, tomatoes, tomato puree, water, stock cubes, herbs in a large pan (I use my grandmother's old jam pan) and bring to the boil.
Partly cover, reduce the heat to a simmer and cook for 25 minutes until the vegetables are tender.
Add the green beans, cabbage and leek. Stir well and cook for a further 8 minutes.
Add the chicken and just heat through, about 2 minutes, so the chicken does not disintegrate.
Season to taste and enjoy.