Ingredients

  • 1/2 tablespoon olive oil
  • 1/2 medium onion, finely diced
  • 1/4 medium carrot, finely diced
  • 1/4 stalk celery, finely diced
  • 2/3 teaspoon garlic, minced
  • 2 tablespoons leeks, finely diced
  • 3 ounces (about 1/3 cup) canned tomatoes, chopped
  • 1/2 medium zucchini, diced
  • 1/4 teaspoon fresh thyme
  • 3/4 teaspoon fresh oregano, minced
  • 3 cups chicken stock
  • 3 ounces (about 1/2 cup) frozen spinach, chopped
  • 3/4 cup white beans, cooked
  • 1/4 teaspoon salt
  • 1/8 teaspoon white pepper
  • 1 teaspoon Parmesan cheese, grated


Directions

  1. Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
  2. Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
  3. Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.

Notes:

Additional info: Dietary Fiber: 5 g, Sugars: 3 g


Recipe Yield: Yield: 4 servings (about 1 cup each)

Content Continues Below ⤵ ↷

Nutritional Information Per Serving:

Calories: 110
Fat: 3 grams
Sodium: 283 milligrams
Cholesterol: 3 milligrams
Protein: 7 grams
Carbohydrates: 15 grams

Diabetic Exchanges

1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat



Book Title: Cooking with The Diabetic Chef

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