Home Style Meat and Potato Soup (Diabetic)


2 tablespoons light margarine
1 tablespoon all-purpose flour
1 1/2 cups skim milk or 1 can (15 ounces) fat-free, low-sodium chicken broth
1 cup leftover mashed potatoes
1/4 teaspoon black pepper
1/2 teaspoon onion powder
One of the following: 1 ounce leftover diced lean ham, 1 ounce chopped lean sandwich meat, or 1 regular-size, low-fat hot dog, diced
1 ounce low-fat cheese (Cheddar, Swiss, or American), shredded


In a small saucepan, melt margarine over medium heat. Add flour and whisk to make a paste. Add skim milk and stir constantly over medium heat and bring to a slow boil to thicken slightly. Add mashed potato, black pepper, onion powder, and chopped meat. Bring to a boil, then cover and reduce heat to simmer. Simmer 2 minutes. Spoon soup into bowls, then top each with a quarter of the shredded cheese.

Yield: 4 servings.

Helpful Hints:

Preparation time: 5 minutes.
Cooking time: 10 minutes.
Serving size: about 6 ounces.
Nutrition Facts Per Serving:
 Calories:  138
Carbohydrates:  15 g
Protein:  6 g
Fat:  6 g
Saturated Fat:  1 g
Cholesterol:  6 mg
Sodium:  361 mg
Fiber:  1 g
Exchanges per serving:
 1 starch, 1 lean meat, 1/2 fat.
Carbohydrate choices:


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