Soup: Kansas City Steak Soup
Source of Recipe
Diabetic Cooking
Recipe Introduction
Despite its name, this filling vegetable-beef soup has traditionally been made with ground beef. In this updated version, the percentage of calories from fat has been pared to 23%, but the full rich flavor remains. If time permits, allow the soup to simmer an additional 30 minutes--the flavors just get better and better.
List of Ingredients
Nonstick cooking spray
1/2 pound ground sirloin or ground round beef
1 cup chopped onion
3 cups frozen mixed vegetables
2 cups water
1 can (14-1/2 ounces) stewed tomatoes, undrained
1 cup sliced celery
1 beef bouillon cube
1/2 to 1 teaspoon black pepper
1 can (10-1/2 ounces) defatted beef broth
1/2 cup all-purpose flour
Recipe
Spray Dutch oven with cooking spray. Heat over medium-high heat until hot. Add beef and onion. Cook and stir 5 minutes or until beef is browned.
Add vegetables, water, tomatoes with juice, celery, bouillon cube and pepper. Bring to a boil. Whisk together beef broth and flour until smooth; add to beef mixture, stirring constantly. Return mixture to a boil. Reduce heat to low. Cover and simmer 15 minutes, stirring frequently.
Note: If time permits, allow the soup to simmer an additional 30 minutes--the flavors just get better and better.
YIELD: 6 Servings
Nutrients per Serving
Calories 198
% calories from fat 23%
Total Fat 5 g
Sat. Fat 2 g
Protein 13 g
Carbohydrates 27 g
Cholesterol 23 mg
Sodium 598 mg
Dietary Fiber 5 g
Dietary exchanges
1/2 Starch
1 Meat
3-1/2 Vegetable
1/2 Fat
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