Using half broth and half water in this soup helps keep the amount of sodium in check.

Makes 8 servings

  • 1 tbsp canola oil
  • 2 cups coarsely chopped mushrooms
  • 1 cup coarsely chopped onion
  • 1 cup coarsely chopped carrots
  • 1/2 cup coarsely chopped zucchini
  • 3/4 cup finely chopped red bell pepper
  • 3 cloves garlic, minced
  • 28 oz/796 ml diced tomatoes
  • 4 cups reduced-sodium chicken broth
  • 12 oz/340 g cheese-filled tortellini
  • 2 cups cubed or shredded cooked chicken
  • 2 cups loosely packed fresh spinach leaves
  • 1/4 cup freshly grated Parmesan cheese-filled

In a large pot, heat oil over medium heat. Saute mushrooms, onion, carrots, zucchini, red pepper for 4 to 5 minutes or until softened. Add garlic and saute for 30 seconds.

Add tomatoes, broth and 4 cups water; bring to boil. Stir in pasta and boil for 10 minutes, or until pasta is al dente (tender to the bite).

Stir in chicken and spinach; simmer, stirring occasionally, for 10 minutes or until chicken is heated through and spinach is wilted. Ladle into bowls and garnish with cheese.

Nutrients per serving:

  • Calories: 266
  • Fat: 8.0 g
  • Saturated fat: 1.5 g
  • Sodium: 693 mg (29% DV)
  • Carbohydrate: 31 g
  • Fiber: 3 g (12% DV)
  • Protein: 19 g
  • Calcium: 128 mg (12% DV)
  • Iron: 2.9 mg (21% DV)

Very high in: Vitamin A, vitamin C and Niacin

High in: Magnesium, zinc, vitamin B6, folate, thiamine, and riboflavin

Diabetes Food Choice Values: 1-1/2 carbohydrate, 2 meat and alternatives

– from the cookbook, “Dietitians of Canada Cook”, by Mary Sue Waisman, Msc, RD. Recipe writer: Laurie Barker Jackman, Dietitian, Nova Scotia

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