Italian Sausage and White Bean Stew

spices up dark winter nights.

Pureeing these classic winter vegetables makes

Vegetarian Butternut Squash and Parsnip Soup

velvety smooth.

RECIPE: PagE 26

Diabetes Forecast |january 2008

25

Vegetarian Butternut Squash and Parsnip Soup

Serving size: 1 cup Preparation time: 25 min. (plus 20 min. for cooling) Cooking time: 45 min. for roasting, 10 min. for onion/garlic, 30 min. for final preparation (including blending)

1 Tbsp. olive oil, divided

1 (2-lb.) butternut squash, unpeeled, halved lengthwise, seeded, and cut into 6 pieces

1 lb. parsnips, peeled and cut crosswise into 2-inch chunks 3 sprigs fresh thyme ¼ cup water 1 medium Vidalia or other

sweet onion, thinly sliced 2 garlic cloves, minced 4 cups reduced-sodium

1 cup plain soy milk (or substitute 1% milk) Salt and pepper to taste

garnish

½ cup minced parsley

1. Preheat the oven to 400°F. In the bottom of a large roasting pan, drizzle half of the olive oil. Set the squash (skin-side up) and parsnip pieces over the oil and top with the thyme sprigs. Add the water.
2. Roast uncovered for about 45 minutes until squash and parsnips are tender.
3. Meanwhile, heat the remaining oil in a skillet. Add the onions and sauté for 4 minutes. Add the garlic and sauté for 2 minutes.

1. Remove pan from the oven. Let cool for about 15 to 20 minutes.
2. Scrape the squash pulp into a food processor or blender. Discard the skin. Discard the thyme sprigs. Add the parsnips and the sautéed onion and garlic mixture to the food processor. Puree the mixture until smooth. You may need to use ½ cup vegetable broth to process.
3. In a large heavy saucepan, heat the broth. Add the squash mixture and bring to a simmer. Simmer for 10 minutes. Whisk in the soy milk and season with salt and pepper. Garnish with parsley.

Nutrition Facts Serving size: 1 cup Starch exchanges: 1.5 Vegetable exchanges: 1

Amount Per Serving Calories: 135 Calories From Fat: 25 Total Fat: 3 grams Saturated Fat: 0.3 grams Cholesterol: 0 milligrams Sodium: 235 milligrams (without added salt) Total Carbohydrate: 26 grams Dietary Fiber: 4 grams Sugars: 5 grams Protein: 3 grams

1 garlic clove, minced ½ cup diced green pepper ½ cup diced onion ½ cup diced celery

1. Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic, green pepper, onion, and celery, and sauté for 3 minutes. Add in the sausage and cook for about 5 to 6 minutes until browned.
2. Add in the oregano, basil, thyme, tomatoes with their juice, and beans. Bring to a boil. Lower the heat and simmer, uncovered, for 10 minutes.

Nutrition Facts

Serving size: 1 cup Starch exchanges: 1.5 Vegetable exchanges: 1 Lean meat exchanges: 2 Fat exchanges: 1

Amount Per Serving

Calories: 280 Calories From Fat: 90 Total Fat: 10 grams

Saturated Fat: 2.5 grams Cholesterol: 55 milligrams Sodium: 735 milligrams* Total Carbohydrate: 27 grams

Dietary Fiber: 7 grams Sugars: 5 grams Protein: 1 gram

*The sodium level in this recipe is higher than U.S. Food and Drug Administration guidelines for “healthy” for a serving.

Diabetes Forecast | january 2008

1½ lb. leeks (white and pale green parts only, discard the top), thinly sliced (approx. 3 cups)

¼ cup dry white wine 3 cups low-fat, reduced-sodium chicken broth 12 oz. fresh spinach, stemmed

1. Place the potato with water to cover in a medium saucepan. Cook the potato over medium heat until a fork pierces easily, about 30 minutes. Drain. Mash the potato with a potato masher until smooth (no need to add milk or butter) or put through a food mill or ricer. Set the potato aside.
2. Heat the olive oil in a large stockpot over medium heat. Add the leeks and sauté for 10 minutes. Add the wine, and simmer until the wine is absorbed.
3. Add the broth and bring to a boil. Lower the heat and simmer for 10 minutes. Add in the spinach and parsley

4. Puree the soup in batches and return to the stockpot. Add in the mashed potato. Add in the half-and-half, and taste and correct the seasonings.

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