Healthy Recipe for Diabetes - Asian Soup with Shredded Chicken and Rice

Ingredients: (serve 4)

4	dried black mushrooms, rinsed

1	large clove garlic, minced

1	small Serrano or Thai chile pepper, seeded and minced

1	tablespoon (15 ml) minced fresh ginger

6	cups (1.4 l) low-sodium canned chicken broth

2	teaspoons (10 ml) low-sodium soy sauce

2	6-ounce (360 g) chicken breast halves, poached and shredded

4	ounces (120 g) snow peas, trimmed

1	small carrot, 2 ounces (30 g), thinly sliced

2	fresh waterchestnuts, peeled and thinly sliced (may used canned)

4	scallions, thinly sliced

1	cup (165 g) hot cooked rice

Directions:

1. In a soup pot, combine mushrooms, garlic, chile pepper, ginger, chicken broth, and soy sauce. Bring to a boil over medium heat. Boil for 2 minutes. Remove from heat, cover, and let stand for 30 minutes. Using a slotted spoon, remove black mushrooms and slice. Return to the pot.
2. Bring mixture back to a boil. Add remaining ingredients, except scallions and rice. Lower heat and simmer, partially covered, for 10 minutes.
3. Stir in scallions and ladle into wide soup bowls. Place 1/4 cup (41 g) of the hot rice in the center of each bowl. Serve at once.

Nutrition facts: (per serving:)

202 calories (7% calories from fat), 26 g protein, 1 g total fat (0.4 g saturated fat), 20 g carbohydrate, 2 g dietary fiber, 49 mg cholesterol, 216 mg sodium