Kansas City Steak Soup from Healthy Diabetic Recipes

Kansas City Steak Soup Recipe

Recipe Ingredients:

Nonstick cooking spray, as needed
1/2 lb ground sirloin or ground round beef
1 cup chopped onion
3 cups frozen mixed vegetables
2 cups water
1 can stewed tomatoes - (14 1/2 oz), undrained
1 cup sliced celery
1 beef bouillon cube
1/2 tsp freshly-ground black pepper - (to 1)
1 can defatted beef broth - (10 1/2 oz)
1/2 cup all-purpose flour

Recipe Instructions:

Spray Dutch oven with cooking spray. Heat over medium-high heat until hot. Add beef and onion. Cook and stir 5 minutes or until beef is browned. Add vegetables, tomatoes with juice, water, celery, bouillon cube and pepper. Bring to a boil.

Whisk together beef broth and flour until smooth; add to beef mixture, stirring constantly. Return mixture to a boil. Reduce heat to low. Cover and simmer 15 minutes, stirring frequently.

If time permits, allow the soup to simmer an additional 30 minutes -- the flavors just get better and better.

This recipe yields 6 servings.

Exchanges Per Serving: 1/2 Starch, 1 Meat, 3 1/2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 198; Calories from Fat 23%; Total Fat 5g; Saturated Fat 2g; Protein 13g; Carbohydrates 27g; Cholesterol 23mg; Sodium 598mg; Dietary Fiber 5g.

Comments: Despite its name, this filling vegetable-beef soup has traditionally been made with ground beef. In this updated version, the percentage of Calories from Fat has been pared to 23%, but the full rich flavor remains.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-08-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 6

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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