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A flavourful Mexican chicken soup.

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Chicken Soup Mexicana
A flavourful Mexican chicken soup.
Servings
Servings
A flavourful Mexican chicken soup.
Instructions
  1. In a soup pot, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Add black pepper, cumin and red pepper flakes.
  2. Add chicken stock, lentils, tomatoes and carrots. Cover and simmer about 30 minues. Add chicken, zucchini and peas. Cover and simmer 10-15 minutes.
  3. Serve, garnished with avocado slices.
Recipe Notes

Recipe and photo used with permission from Canola Info.

Nutrition Facts
Chicken Soup Mexicana
Amount Per Serving
Calories 270 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Cholesterol 75mg 25%
Total Carbohydrates 17g 6%
Dietary Fiber 6g 24%
Protein 35g 70%
* Percent Daily Values are based on a 2000 calorie diet.

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Fiesta Salsa
Servings
Servings
Instructions
  1. In a medium bowl, toss together mango, corn, onion, tomato, jalepeno, garlic, lime juice and zest. Cover and refrigerate at least 2 hours.
  2. Just before serving, stir in ground flaxseed, cilantro and whole flaxseed.
Recipe Notes

Recipe adapted from HealthyFlax. Used with permission.

Nutrition Facts
Fiesta Salsa
Amount Per Serving
Calories 46 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Protein 2g 4%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Red Lentil Soup
Course Soups
Servings
Ingredients
Course Soups
Servings
Ingredients
Instructions
  1. Heat oil at medium-high heat in a heavy bottomed pan. Saute onion, garlic and carrots for about 5 minutes.
  2. Add curry powder and smoked paprika and heat until fragrant.
  3. Add tomato paste. Slowly add the chicken broth to "dissolve" the tomato paste.
  4. Add red lentils and simmer on low for 30 minutes, stirring occasionally.
  5. Add salt and pepper to taste.
Recipe Notes

Add leftover chicken to this recipe for some extra protein!

Nutrition Facts
Red Lentil Soup
Amount Per Serving
Calories 228 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1.5g 8%
Cholesterol 5mg 2%
Total Carbohydrates 30g 10%
Dietary Fiber 10g 40%
Protein 11g 22%
* Percent Daily Values are based on a 2000 calorie diet.

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Spicy Beef Salsa Burger
Course Main Dish
Servings
Burgers
Ingredients
Course Main Dish
Servings
Burgers
Ingredients
Instructions
  1. In a large bowl, combine all ingredients and mix well.
  2. Form 8 patties and set them aside on a baking sheet.
  3. Heat grill to medium high heat or cook indoors at medium heat in a frying pan.
  4. Cook beef patties on the grill or frying pan until done.
Recipe Notes

Nutrition Facts
Spicy Beef Salsa Burger
Amount Per Serving
Calories 365 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat 10g 50%
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Total Carbohydrates 7g 2%
Dietary Fiber 3g 12%
Protein 23g 46%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe and photo used with permission - HealthyFlax.org

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Spicy Thai Squash Coconut Soup
Course Soups
Servings
Course Soups
Servings
Instructions
  1. Spray cookie sheet and roast squash for about 1 hour at 350 F. Alternatively, to save time, you can saute squash with oil in a heavy bottomed pan until brown. This step is optional, but it really intensifies the flavour of the squash.
  2. Heat canola oil on medium and add onions, red pepper, and garlic. Cook 5 minutes until onions sweat.
  3. Add spices and saute for about a minute until fragrant. Add remaining ingredients except coconut milk. Cook another 15-20 minutes on medium.
  4. Remove from heat and puree. You can do this in batches in the blender or food processor. I use a handheld blender.
  5. Add coconut milk and heat, but don't boil.
  6. Garnish as desired with cilantro, pumpkin seeds, etc. (Not included in nutrient breakdown).
Recipe Notes

Nutrition Facts
Spicy Thai Squash Coconut Soup
Amount Per Serving
Calories 340 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Cholesterol 5mg 2%
Total Carbohydrates 35g 12%
Dietary Fiber 8g 32%
Protein 9g 18%
* Percent Daily Values are based on a 2000 calorie diet.

Linda

Hi, I’m Linda Gilmour Kessler. I'm a Registered Dietitian specializing in women and Type 2 Diabetes. My mission is to help you to learn to manage your diabetes with confidence and ease.

My clients feel calm and confident, have great management, and live happy, healthy lives.

Let's manage your diabetes without all the crazy food restrictions or rules that turn your life topsy-turvy. Learn about my Diabetes 101 course and let's get you started living the Sweet Life.