Diabetes Forecast - August 2012

By the Plate Food
T;e Meal
Calories 310
Carbohydrate 51 g

T;e Foods
Spinach Salad
1 cup spinach, ¼;cup
sliced red onion, ¼;cup
sliced mushrooms,
1;Tbsp. fat-free Italian
dressing, 1;tsp. toasted
sun;ower seeds
Calories 45
Carbohydrate 7 g
Exchanges:
Vegetable; 1, Fat 0.5
Green Grapes
8 grapes
Calories 30
Carbohydrate 7 g
Exchanges: Fruit 0.5
Wheat Thins
10 crackers
Calories 95
Carbohydrate 14 g
Exchanges: Starch 1

Soup’s On! August is the time to regroup from your summer vacation and think about eating healthy at work or school.

You easily can carry this hearty soup in a thermos or reheat it in an o;ce microwave oven. The soup has a nice kick to it and a healthy dose of ;ber. It should keep you awake and feeling satis;ed throughout the a;ernoon.

— Robyn Webb, MS, LN

r

Photography by Renée Comet; food styling by Lisa Cherkasky

Per Ser;ing
Moroccan Bean Soup
Calories 140
Fat 3 g (Sat. Fat 0.3 g)
Carbohydrate 23 g
(Fiber 6 g, Sugars 6 g)
Cholesterol 0 mg
Sodium 310 mg
Potassium 355 mg
Protein 6 g
Phosphorus 145 mg
Exchanges: Starch 1,
Vegetable 1, Lean
Meat 1

Moroccan Bean Soup
MAKES: 8 servings
SERVING SIZE: 1 cup
PREPARATION TIME: 15 minutes
COOKING TIME: 30 minutes

2 tsp. olive oil

1 medium onion, chopped 2 garlic cloves, minced

2 tsp. ground cumin ¼ tsp. ground coriander ¼ tsp. kosher salt ¼ tsp. freshly ground black pepper

1 can ( 14. 5 oz.) diced tomatoes

2 cans ( 15 oz. each) chickpeas, drained and rinsed

4 cups fat-free, low-sodium
vegetable broth
½ tsp. harissa or hot chili paste (optional)

Zest and juice of ½ lemon

1. In a large saucepan, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 5 to 6 minutes. Add the cumin, coriander, salt, and black pepper, and sauté for 1 minute more. 2. Add the diced tomatoes, chickpeas, and vegetable broth, and bring to boiling. Cover and simmer over low heat for 20 minutes. 3. Stir in the harissa, if using, and the lemon zest and juice. Remove the soup from the heat and serve, or pack in a thermos for lunch to go.