This serving: 330 calories, 30 gr carbs

Souping is the next big thing, hot on the heels of juicing and before that detoxing and before that…well, you get the idea. In New York there are even broth joints now, such as Brodo on 12th Street. At Brodo you can get a cup of simmered broth such as the “Hearth” cup, which features long-simmered broth from stewing hens, beef shins and chicken feet (I hope it tastes better than it sounds).On, there are all kinds of new “Souping” and “Broth Cleanse” books, and in L.A. there are companies like Soupure, which offers soup cleanses and nationwide shipping. Even Dr. Oz now has a three-day souping detox on his website.

Three different soups a day sounds a little extreme to me (I barely have the energy to plan dinner, let alone perform such a feat) but if I stop to think about it, I guess I’m on the side of souping as opposed to juicing. As a general rule, soup has more fiber than juices, and tends to use lower-carb veggies as opposed to the fruit so popular in smoothies. One of the challenge of diabetes is trying to achieve weight loss without having to eat tiny portions, and soups are a high-volume, filling food. In the mind-numbingly cold city where I grew up and regularly froze my fingers and toes, I can assure you there was nothing like my mother’s short rib and split pea soup to warm me from the inside out.

I still love soup, so here’s one to use as a kind of template for a warming, nutritious meal in a bowl. I’ve called it a Mediterranean Chicken Soup, because it has Mediterranean flavors, but you can easily change it up. Want more veggies? Add some carrot or zucchini, or even leftover roasted veggies. Different flavorings? Throw in some rosemary along with the thyme. Just remember that if you add rice or pasta, you will be upping the carb count of your bowl of soup, so take that into consideration. Another variation: add kale, collards, swiss chard or mustard greens instead of the spinach. Dark leafy greens are rich in calcium, and high in antioxidants. In a 2014 study, researchers found that people with diets high in alpha and beta carotene (abundant in dark leafy greens) had a reduced risk of diabetes. Add to that the fiber in the beans and legumes in this soup, and you are feeding yourself something really healing.

Another huge benefit: convenience. I am not the type of person who plans meals a month (how about an hour?) in advance, so it’s good have something in the freezer. I’m pretty picky about freezer meals (I get grossed out if something looks old), but soup freezes really well. Come to think of it, maybe that three times a day thing isn’t such a bad idea.


Recipe: Mediterranean Chicken Soup


  • 1 Tbsp olive oil
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 cup celery, diced
  • 8 cups good-quality chicken broth
  • 1 15-oz. can diced tomatoes
  • 1 15-oz can chickpeas, well rinsed
  • 1/2 cup uncooked green lentils, rinsed
  • 1 chunk of a leftover Parmesan rind (optional)
  • 1 tsp dried thyme
  • 1 bay leaf
  • 3 cups cooked chicken breast, chopped ***
  • 2 cups packed and well-rinsed spinach, tough stems removed
  • 1/2 cup fresh parsley, chopped
  • 1 tsp salt plus pepper to taste
  ***Use leftover poached or roasted chicken breast, or the white meat from a rotisserie chicken.
  1. Heat oil in a large pot over medium heat. Add onion and saute, stirring occasionally, until translucent. Do not brown. Add garlic and cook for another 30 seconds.Stir in celery and cook until tender, about 3 minutes. Season with 1/2 tsp of salt (be careful not to oversalt, especially if the broth and beans contain salt).
  2. Add broth and diced tomatoes. Add the chickpeas, lentils, Parmesan rind, thyme and bay leaf. Bring to a simmer over medium heat.
  3. Bring to a boil over medium heat, then reduce the heat to a gentle simmer, stirring occasionally until the lentils are tender, about 30 minutes. Low and slow is the way to go here. Add the spinach and simmer another few minutes. Taste soup and add the remaining 1/2 tsp salt if necessary. Remove and discard the Parmesan rind.
  4. Add the cooked chunks of chicken breast, stir to distribute, and heat through. Stir on the fresh parsley and serve.
  5. The recipe calculations are based on a total of 5 servings.

This recipe makes One servings.
Nutrition for one serving is as follows:















Saturated Fat

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This entry was posted in Lunch.