Diabetes Quick Fix: Black Bean Soup with Shrimp - Greater Milwaukee Today

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Hearty black bean soup becomes a welcoming meal with the addition of shrimp. Best of all, it takes only 20 minutes start to finish.

This is the type of meal you can make without a trip to the supermarket. Keep canned beans (any type can be used), frozen shrimp, canned tomatoes and chicken broth on hand.

Helpful Hints:

— Any type of canned tomatoes can be used.

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

— Hot pepper sauce is added at the end. The heat is up to you.

— A quick way to chop cilantro is to snipe the leaves with a scissors.

Countdown:

— Saute shrimp.

— Cook remaining ingredients.

SHOPPING LIST

To buy: 3/4 pound peeled shrimp, 1 can black beans, 1 bottle ground cumin, 1 can low-sodium diced tomatoes*, 1 container fresh diced onion, 1 bunch cilantro (optional).

Staples: olive oil, minced garlic, fat-free, low-sodium chicken broth, hot pepper sauce, salt , black peppercorns.

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BLACK BEAN SOUP WITH SHRIMP

Recipe by Linda Gassenheimer

1 tablespoon olive oil

3/4 pound peeled shrimp

1 cup fresh diced onion

2 teaspoons minced garlic

2 cups rinsed and drained canned black beans

1 cup drained, low-sodium canned diced tomatoes*

1 cup fat-free, low-sodium chicken broth

1 cup water

1 teaspoon ground cumin

Salt and freshly ground black pepper

Several drops hot pepper sauce

2 tablespoons chopped cilantro (optional)

Heat oil a large saucepan over medium-high heat. Add shrimp and saute 2 minutes, turning after one minute, or until they turn pink. Remove to a plate. Add the onion and sauté 1 minute. Add the garlic, black beans, tomatoes, chicken broth, and water. Bring to a boil and cook 10 minutes. Add cumin, salt and black pepper to taste. Return shrimp to saucepan for a few seconds to warm through. Add hot pepper sauce or place on the table for each person to add. Serve in large soup bowls and sprinkle cilantro on top (optional).

Yield 2 servings.

Per serving: 530 calories, 100 calories from fat, 11.2 g total fat, 1.8 g saturated fat, 5.6 g monounsaturated fat, 258 mg cholesterol, 566 mg sodium, 55.5 g carbohydrate, 17.5 g dietary fiber, 5.4 g sugars, 53.4 g protein

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

(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 “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book call 1-800-232-6733 or at www.shopdiabetes.org.)

The Link Lonk


January 04, 2021 at 08:22PM
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Diabetes Quick Fix: Black Bean Soup with Shrimp - Greater Milwaukee Today

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