RECIPE: Zuppa Toscana Low Carb

Soup Saturday Recipes Continue with Zuppa Toscana!

So in my last post,  I introduced you to, what we call in my family, Soup Saturday and shared my recipe for Beef Barley Vegetable Soup.  This week I have another easy soup to add to your collection of gestational diabetes friendly recipes…. Zuppa Toscana!  This soup is my one of my favorites and it satisfies my cravings for potato soup or traditional zuppa toscana on cold winter days!

Zuppa Toscana Low Carb

Zuppa Toscana

To make this recipe gestational diabetes friendly, I replace much of the potatoes with cauliflower.  The cauliflower takes on the role of the potato effortlessly!  Packed with protein, this is a satisfying and delicious dish!

Zuppa Toscana
 
One of my favorite soups on a cold winter day! Serve with a fresh green salad!
Author:
Serves: 12 servings
Ingredients
  • 1 pound Fresh Ground Pork, Extra Lean
  • 4 Slices Nitrate-Free Bacon, Cut into ½ inch, Cooked Crisp and 1 T of drippings
  • 1 Medium Onion, finely diced
  • 1 Large Carrot, Thinly Sliced
  • 2-3 tsp Fennel Seed
  • ½ to 1 tsp Crushed Red Pepper
  • 2 T Garlic, minced
  • 7 c Chicken Stock
  • 2 Small (2”dia) Potatoes, diced in ½" cubed
  • ½ Head Cauliflower, Roughly chopped into ½" pieces
  • 3 c Spinach, Rough Chopped (or Kale- remove the hard stems)
  • 1 c Whole Milk
  • Salt and Pepper to Taste
Instructions
  1. Brown the sausage with a pinch of salt and pepper in a stock pot until crumbly, brown and no longer pink. Drain, remove from pan and set aside.
  2. Cook the bacon in the same pot over medium heat until crisp. Remove the bacon and grease leaving a tablespoon of drippings in the pot. Stir in the onions, carrots, fennel and red pepper flakes; cook until onions are soft and translucent. Add garlic and sausage and sauté a couple minutes.
  3. Pour the chicken stock into the pot with the onion/carrot/sausage mixture; bring to a boil over high heat. Add the potatoes, and simmer about 10 minutes. Add cauliflower and simmer an additional 10 minutes or until potatoes and carrots are fork tender.
  4. Reduce heat to medium and stir in the spinach and milk. Season with salt and pepper to taste.
Notes
Please remember that the nutrition values are estimated off the brands and ingredients I have used and may differ to your ingredients
Nutrition Information
Calories: 184 Fat: 5.9 Carbohydrates: 14.5 Fiber: 1.9 Protein: 18.4

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RECIPE: Beef Barley Vegetable Soup

And Lunch for Everyday of the Week

So planning every breakfast, lunch, dinner and snacks can become exhausting. One thing that saved my bacon was SOUP SATURDAY!

Chili in the front, Beef Barley Vegetable Soup in the Back

Chili in the front, Beef Barley Vegetable Soup in the Back

Every week, or every other, I make a batch (or two) of soup, store them in glass pyrex bowls (the 2 cup bowls are perfect for single servings and the 8 cup is perfect for my family), pop them in the deep freeze and pull them out as I need them.  This has become quite the tradition in my house.  I keep three to four varieties of soup in my freezer so I do not feel like I am eating the same thing EVERY day (and to make sure I am balancing my nutritional intake)!  Some days, I make Chicken Salad, make something specific, or eat leftovers from my dinner BUT I do not have to stress about making something for lunch (or even think about it.)   This habit was definitely a lifesaver when I was working… I always had lunch… ready to go!   Here is another great recipe to freeze!  Toscana Zuppa….

RECIPE: Beef Barley Vegetable Soup
 
Gestational Diabetes friendly, freezer worthy soup for lunches all month
Author:
Serves: 20 cups
Ingredients
  • 1 ½ lbs Ground Beef , browned
  • 1 Medium Onion, diced
  • 3 Cloves Garlic, minced
  • 4 Large Carrots, sliced
  • 4 Celery Stalks, sliced
  • 2 quarts Whole Tomatoes
  • 2 T Worcestershire Sauce
  • 1 c Pearl Barley, raw
  • 2 qt Beef Stock
  • 3 large Bay Leaves
  • 1 T Oregano
  • 1 T Parsley
  • 1 ½ tsp Thyme
  • 2 c Green Beans, Frozen
  • 3 c Cabbage, shredded
  • 1 ½ c Corn, Frozen
  • ½ c Green Peas, Frozen
Instructions
  1. Brown Hamburger, Drain. Add Onion and sautéed until translucent. Add garlic, and celery, sauté a couple more minutes and then add carrots, tomatoes, Worcestershire sauce, barley, water, beef stock, bay leaves, oregano, thyme, and Parsley. Bring to a slow boil and simmer until carrots are tender, add Green Beans and Cabbage. Simmer until cabbage and green beans are tender and then add corn and peas. Simmer until corn and peas are heated through. Salt and Pepper to taste.
Notes
Please remember that the nutrition values are estimated off the brands and ingredients I have used and may differ to your ingredients
Nutrition Information
Serving size: 1 cup Calories: 145 Fat: 2 Carbohydrates: 24 Fiber: 4 Protein: 11.6

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