Chicken Butternut Squash Soup with Herbes De Provence

Chicken Butternut Squash Soup with Herbes De Provence

Book: Steve's Diabetic Recipe Book ll
Chapter: soups

Wonderful, savory soup. Make up a batch of the Herbes de Provence instead of buying the costly specialty store product. The oatmeal helps this to be a creamy soup without cream.
Serves: 8

2 pounds butternut squash
1 tablespoon olive oil
2 ribs celery, in 1/4 inch slices, rough chopped
1 1/2 cups leeks (white and light green parts) or onion
2 teaspoons herbes de provence *See notes
1 49 1/2-ounce can "Swanson's Broth: Chicken 1/3 Less Sodium, No Fat"
1/2 cup steel cut or long cooking oatmeal
1 pound chicken breasts, "George Formanized" and cut to bite size pieces
8 ounces mushrooms, sliced and rough chopped
Salt to taste
2 teaspoons basalmic vinegar
1/4 cup snipped chives or scallions

Pan fry or "George Formanize" the boneless, skinless chicken breasts until just done. Don't overcook. They will be getting a little more heat in the soup pot. When cool enough to handle, cut to bite sized pieces. Set aside.

Toss the butternut squashes in the microwave for about 12 minutes. Turn and microwave in 4 minute increments until fully cooked. Remove from the microwave, Cut each in half lengthwise and allow to cool enough to handle. Scoop out the seeds and discard. Remove the flesh from the skins. Set aside.

Using a diffuser, in a soup pot with the oil, sweat the leeks or onions and celery. Don't allow to brown.

Add the Herbes de Provence for about a minute to release the flavors.

Add the broth, squash and oatmeal.

Bring to a boil and reduce to a simmer for 15 minutes.

Place half the soup in a bowl or pot. Use a stick blender to make about half the soup creamy. Return to the soup pot.

Add the chicken, mushrooms, vinegar and salt. Stir and bring to temperature.

Garnish with chives at service.

Allow the diner to salt to taste

*Note:
You can make your own Herbes de Provence from any of a hundred recipes instead of purchasing ready made from the spice vendor.
It keeps in a ziplock bag for 6 months.

My version:

I crush each herb/spice using a mortar and pestle, place all in a small bowl and mix.

1 part Fennel seed
1 part Rosemary
2 part Marjoram
2 part Basil
2 part Thyme
2 part Savory
2 part Bay leaf

NUTRITION FACTS
Amount Per Serving
Calories 94 Calories from Fat 24
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 2%
Cholesterol 12mg 4%
Sodium 71mg 3%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Sugars 0g
Protein 7g
Vitamin A 12% Vitamin C 13%
Calcium 0% Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Potato Chowder

I got this recipe from an e-mail recipe guy. He sends me diabetic recipes. Every once in a while it's a good one. I don't understand why he calls it curried because there is no curry in it. I put in dried parsley.



Curried Potato Chowder
Servings: 8
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tb dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogart
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Calories: 137Protein: 4 gSodium: 45 mgCholesterol: 41 mgFat: 1 gCarbohydrates: 30 gExchanges: 2 bread/starch