Recipes: Soup and Bread

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april 2002

Soup and Bread

Sun-Dried Tomato and Lentil Soup

(makes 4 servings)
(Adapted from the Joslin Diabetes Healthy Carbohydrate Cookbook)

	olive oil cooking spray
1	medium onion, chopped
1	large clove garlic, minced
1	cup (198 g) dried red lentils, rinsed and picked over
1/2	cup (27 g) dry-packed sun-dried tomatoes, chopped
4	cups (960 ml) canned low-fat, low-sodium chicken or vegetable broth
	fresh ground pepper to taste
1/4	cup (16 g) chopped fresh basil
1/4	cup (60 g) low-fat or fat-free sour cream

Coat a nonstick pot with cooking spray. Add the onion, and sauté over medium heat until soft. Add the garlic and sauté for 1 minute more. Add the lentils, sun-dried tomatoes, and broth. Bring to a boil, lower the heat, and simmer for 30 minutes. Stir in the pepper and basil.

Divide the soup among 4 bowls and top each serving with sour cream. Serve immediately.

Per serving:	228 calories (5% calories from fat), 18 g protein, 2 g total fat (0.9 g saturated fat), 37 g carbohydrates, 16 g dietary fiber, 5 mg cholesterol, 83 mg sodium, 753 mg potassium
Diabetic exchanges:	2 very lean protein, 2 1/2 carbohydrate (2 bread/starch, 1 1/2 vegetable)

Baked Pita Chips

(makes 72 chips)
(Adapted from the Joslin Diabetes Healthy Carbohydrate Cookbook)

6	6-inch (15 cm) pita breads
	olive oil cooking spray
	fire-roasted garlic juice (optional)
	fennel seeds

Preheat oven to 375°F (190°C), Gas Mark 5. .
With a sharp knife, cut each pita bread in half, then cut each half into 3 triangles. Gently pull apart each triangle to separate it into 2 pieces, getting 12 triangles per pita bread.
Lay the triangles in a single layer on a large nonstick baking sheet. (Depending on the size of your baking sheet, you may need to bake them in 2 batches.) Lightly coat the triangles with cooking spray and spritz lightly with garlic juice (if using). Sprinkle the triangles with fennel seeds.
Bake for about 7 minutes, until the pitas begin to color. Turn them over and continue to bake until crisp and golden brown, about another 5 minutes. Store in air-tight containers or self-sealing plastic bags.

Per 6-chip serving:	83 calories (4% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 17 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 161 mg sodium, 36 mg potassium
Diabetic exchanges:	1 carbohydrate (bread/starch)

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