Buffalo Vegetable Soup

Buffalo Vegetable Soup

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From: Diabetic Living Magazine

This meat and vegetable soup is full of potatoes, corn and zucchini and has a hint of spice from a poblano pepper. Using ground bison means more protein and fewer calories although you can use ground beef if you prefer.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 teaspoon olive oil
  • 1 pound ground bison (buffalo) or 90-percent (or higher) lean ground beef (see Note)
  • 1 large onion, chopped
  • 1 fresh poblano pepper (see Tip), chopped
  • 4 cups reduced-sodium chicken broth
  • 2 medium potatoes, scrubbed and chopped
  • 1 cup frozen whole kernel corn
  • 1 medium red bell pepper, seeded and chopped
  • 1 tablespoon chopped fresh sage or 1 teaspoon dried leaf sage, crushed
  • 2 teaspoons chopped fresh rosemary or ½ teaspoon dried rosemary, crushed
  • 2 medium zucchini, chopped
  • ½ teaspoon ground pepper
  • Chopped fresh rosemary (optional)

Preparation

  • Prep

  • Ready In

  1. Heat olive oil over medium heat in a large saucepan. Add the buffalo (or lean ground beef), onion and poblano pepper. Cook until meat is brown and onion is tender, stirring frequently to break up meat as it cooks. Drain off any fat if necessary.
  2. Add the chicken broth, potatoes, corn, bell pepper, dried sage (if using) and dried rosemary (if using). Bring just to boiling. Reduce heat and simmer, covered, for 15 minutes.
  3. Add zucchini, fresh sage (if using), fresh rosemary (if using) and ground pepper; return to boiling. Reduce heat and simmer, covered, 5 to 10 minutes or until vegetables are tender. If desired, sprinkle with additional chopped fresh rosemary before serving.
  • Tip: Because hot chili peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands and fingernails well with soap and water when you are done.
  • Note: If using the ground beef option, omit the olive oil.

Nutrition information

  • Serving size: 1⅔ cups
  • Per serving: 277 calories; 13 g fat(5 g sat); 3 g fiber; 21 g carbohydrates; 19 g protein; 58 mcg folate; 53 mg cholesterol; 5 g sugars; 893 IU vitamin A; 97 mg vitamin C; 40 mg calcium; 3 mg iron; 443 mg sodium; 764 mg potassium
  • Nutrition Bonus: Vitamin C (162% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2 medium-fat protein, 1 starch, 1 vegetable

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