|
Taken from ADA cookbooks
“One Pot Meals” by Ruth Glick and Nancy Bagett $14.95
Sausage, Bean and Vegetable Soup, p. 244 estimated cost $ 5.25 for 10 cups
Prep time: 20 minutes, 10 servings- 1 cup serving
159 calories, Total fat 4 grams total carb 23 grams, 5 grams fiber, 791 mg. Sodium, and 11 grams protein
Ingredients:
1-10oz package frozen ( thawed) mixed vegetables- 98 cents
¼ cup uncooked lentils- 10 cents
3 Tbsp dehydrated minced onions or ½ cup chopped onions- 20 cents
1 large bay leaf
½ tsp. dried thyme
¼ tsp. black pepper
3 cups tomato juice -50 cents
2 cups low sodium beef broth or 2 tsp. low sodium beef granules in 2 cups hot water- 10 cents for cubes
1- 14 oz can great northern beans, rinsed - 72cents
1- 12oz healthy choice or turkey kielbasa sausage, cut into 1/4” slices- $ 2.36 for whole package
4 ½ cups coarsely chopped green cabbage (30 cents)
¼ tsp. salt or to taste
1.In a large slow cooker, thoroughly stir together the vegetables, lentils, onions, bay leaf, thyme, pepper, tomato juice and broth. Top with beans, then the sausage and the cabbage. Do not stir these into the liquid. (The liquid will not cover the cabbage at this point.
2.Cover the cooker and turn on high for at least 30 minutes. Turn to the low setting and cook for at least 6 hours and up to 9 hours, if preferred. If the cabbage is not tender, stir it into the liquid, raise the heat to high, and cook for 15 minutes longer. If desired, thin the soup with a little hot water before serving. Taste and add salt, if desired.
3.Discard the bay leaf as soup is served
“The Complete Quick and Hearty Diabetic Cookbook” by the ADA- second edition $ 15.95
Baked Chicken Thighs with Peas: yield 4 servings, 250 calories, and 15 grams carb. 5 grams fiber, 11 grams fat and 441 mg. sodium – estimated cost $ 4-5.00
Just add a salad and you have dinner
1 Tbsp. olive oil- 10 cents
1 Tbsp. lite soy sauce- 5 cents
1 ½ tsp. paprika
½ tsp. basil
½ tsp. thyme
4 chicken thighs, skinned (buy with skin on sale, then pull skin off) - $ 2-3.00
¼ lb. mushrooms, sliced- 50 cents
½ cup lower sodium chicken broth - 25 cents
10 oz. package frozen peas, thawed and drained -75 cents
1.In a shallow 2 quart casserole dish, combine oil, soy sauce, paprika, basil and thyme. Add chicken thighs and coat well.
2.Add mushrooms and chicken broth
3.Cover and bake at 350 degrees for 50 minutes. Add peas, cover and continue baking for an additional 10-15 minutes or until peas tender.
|
