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.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
25 mins
total:
50 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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.

Tips

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 Facts

277 calories; protein 19.4g 39% DV; carbohydrates 21g 7% DV; exchange other carbs 1.5; dietary fiber 3.3g 13% DV; sugars 5g; fat 13.4g 21% DV; saturated fat 5.3g 27% DV; cholesterol 52.9mg 18% DV; vitamin a iu 893.1IU 18% DV; vitamin c 97.2mg 162% DV; folate 58.1mcg 15% DV; calcium 39.6mg 4% DV; iron 3.3mg 18% DV; magnesium 49.3mg 18% DV; potassium 764.4mg 21% DV; sodium 442.7mg 18% DV.