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Diabetes Quick Fix: Ham and Lentil Soup with Garlic Toast

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

This thick and hearty soup made with lentils, ham and tomatoes takes only 30 minutes to make. It's a whole meal in one bowl. Soups and casseroles are great family fare, but usually take too long to make for a midweek meal. This quick meal fits the bill.

Helpful Hints:

-- Canned whole tomatoes can be used instead of diced.

-- Diced fresh onions can be found in the produce section of the supermarket.

-- Minced garlic can be found in jars in the produce or condiment sections of the supermarket.

-- Toast can be made in a toaster oven or under the broiler.

Countdown:

-- Start soup.

-- While soup simmers, preheat broiler and make toast.

-- Complete soup.

Shopping List:

To buy: 2 ounces lean ham, 1 can low-sodium diced tomatoes, 1 package dried lentils, 1 bottle ground cumin, 1 loaf crusty country bread, 1 container fresh diced onion.

Staples: olive oil, minced garlic, garlic, balsamic vinegar, salt, black peppercorns.

HAM AND LENTIL SOUP

Recipe by Linda Gassenheimer

1 1/2 tablespoons olive oil, divided use

1 cup fresh diced onion

2 teaspoons minced garlic

2 ounces sliced lean ham

1 1/2 cups drained, low-sodium canned diced tomatoes

2 cups water

1/2 cup dried lentils

 

2 teaspoons ground cumin

2 tablespoons balsamic vinegar

Salt and freshly ground black pepper

Heat 1/2 tablespoon in a large saucepan over medium-high heat. Add 1/2 tablespoon olive oil and onion and saute 2 minutes. Add garlic and ham. Saute 2 minutes. Add the tomatoes and water. Bring to a rolling boil and slowly add the lentils so that the water continues to boil. Boil 20 minutes. Add the cumin, vinegar and salt and pepper to taste. Ladle soup into 2 bowls and drizzle remaining 1 tablespoon olive oil on top.

Yield 2 servings

Per serving: 382 calories, 110 calories from fat, 12.2 g total fat, 1.8 g saturated fat, 8.1 g monounsaturated fat, 13 mg cholesterol, 335 mg sodium, 49.4 g carbohydrate, 18.2 g dietary fiber, 11.1 g sugars, 20.9 g protein

Exchanges: 2 starch, 2 vegetable, 2 lean meat, 2 fat

COUNTRY GARLIC TOAST

Recipe by Linda Gassenheimer

1 tablespoon olive oil

2 slices crusty country bread (1 ounce each)

1 garlic clove, cut in half

Spread the oil over the bread and rub cut edge of garlic on top. Place under a broiler or in a toaster oven for several minutes or until bread is golden.

Yield 2 servings.

Look for low-fat ham containing per ounce: 30 calories, .7 g fat, .2 g saturated fat, 301 mg sodium.

Look for canned low-sodium diced tomatoes containing per cup: 41 calories, 9.6 g carbohydrate, 24 mg sodium.

Per serving: 131 calories, 71 calories from fat, 7.9 g total fat, 1.2 g saturated fat, 5.1 g monounsaturated fat, 0 mg cholesterol, 110 mg sodium, 11.8 g carbohydrate, 2 g dietary fiber, 1.7 g sugars, 3.6 g protein

Exchanges: 1 starch, 1 1/2 fat

(From "Fast and Flavorful: Great Diabetes Meals from Market to Table" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer's latest book is "The 12-Week Diabetes Cookbook," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at www.shopdiabetes.org .)

(c)2018 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

 

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