Mushroom and Beef Soup

Mushroom and Beef Soup

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From: Diabetic Living Magazine

Kale adds vitamins and an enticing cabbage-like flavor to this mushroom and beef soup. Be sure to use fresh kale as it can become pungent if stored too long.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 12 ounces beef sirloin steak, trimmed
  • 1 tablespoon canola oil
  • 4 cups sliced assorted mushrooms, such as white, cremini, shiitake and morel
  • ¼ cup chopped shallot
  • 2 cloves garlic, minced
  • 4 cups low-sodium beef broth
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup chopped carrot
  • ½ cup chopped celery
  • 1 bay leaf
  • ½ teaspoon dried leaf thyme, crushed
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cups loosely packed chopped fresh kale

Preparation

  • Prep

  • Ready In

  1. Cut beef into ¾-inch cubes. In a 4- to 5-quart Dutch oven brown beef in hot oil over medium-high heat. Remove beef; set aside. Add mushrooms, shallot and garlic to pan. Cook for 4 to 5 minutes or until mushrooms are tender and light brown, stirring occasionally. Return beef to pan. Add broth, tomatoes, carrot, celery, bay leaf, thyme, salt and pepper, stirring to loosen any browned bits from bottom of pan. Bring to boiling; reduce heat. Simmer, covered, for 20 to 25 minutes or until carrot is tender.
  2. Stir in kale. Simmer for 5 to 10 minutes or until kale is tender. Discard bay leaf before ladeling into bowls.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 139 calories; 5 g fat(1 g sat); 3 g fiber; 11 g carbohydrates; 15 g protein; 24 mcg folate; 30 mg cholesterol; 6 g sugars; 4,804 IU vitamin A; 17 mg vitamin C; 42 mg calcium; 2 mg iron; 541 mg sodium; 521 mg potassium
  • Nutrition Bonus: Vitamin A (96% daily value), Vitamin C (28% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 2 vegetable, 1½ lean protein, ½ fat

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