Steak and Potato Soup
Recipe from Diabetic Living


Steak and Potato Soup

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Servings: 4
Serving size: 1 1/2  cups soup and 1 tablespoon sour cream mixture each
Prep Time: 25 mins
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Ingredients
  • 4   
    green onions
  • 8   ounces 
    boneless beef sirloin steak
  •  
    Nonstick cooking spray
  • 1   cup 
    sliced fresh mushrooms
  • 1   cup 
    reduced-sodium chicken broth
  • 1/4  teaspoon 
    salt
  • 6   ounces 
    tiny new red-skin potatoes, quartered
  • 1   cup 
    halved and thinly sliced yellow summer squash and/or zucchini
  • 3   cups 
    fat-free milk
  • 3   tablespoons 
    all-purpose flour
  • 3   tablespoons 
    light sour cream
  • 1   tablespoon 
    Dijon-style mustard
Directions
1.
Slice green onions, keeping white parts separate from green tops. Set green tops aside. Trim fat from meat. Cut meat into 1-inch pieces. Coat a large nonstick saucepan with nonstick cooking spray; preheat over medium-high heat. Add meat; cook and stir for 4 to 6 minutes or until meat is slightly pink in center. Using a slotted spoon, remove meat from saucepan.
2.
Add mushrooms and white portions of the green onions; cook and stir for 2 minutes. Add broth and salt; bring to boiling. Add potatoes. Return to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes or just until potatoes are tender. Stir in squash.
3.
In a medium bowl, whisk together 1 cup of the milk and the flour until smooth; add to potato mixture. Add the remaining 2 cups milk. Cook and stir until thickened and bubbly. Return meat to saucepan. Cook and stir for 1 minute more.
4.
In a small bowl, stir together sour cream, mustard, and the green onion tops. Top each serving of soup with sour cream mixture. Makes 4 servings (1-1/2 cups soup and 1 tablespoon sour cream)
Tip
  • Sides: Grapes and Strawberry-Chocolate Graham Sandwich
Tip
  • To Tote: Prepare soup as directed. Ladle each serving into a microwave-safe airtight container; cover. Divide sour cream mixture among four small airtight containers; cover. Chill for at least 6 hours or overnight. Transport a container of soup and a container of sour cream mixture in an insulated lunch box with ice packs and hold for up to 5 hours. To serve, microwave soup on 50 percent power (medium) for 4 to 6 minutes or until heated through, stirring twice. Top with sour cream mixture. Or in the morning, microwave a container of soup as above and transport in a preheated insulated vacuum bottle.* Place container of sour cream mixture in an insulated lunch box with ice packs. Hold hot soup and chilled sour cream mixture for up to 6 hours. To serve, top soup with sour cream mixture.
Tip
  • *Test Kitchen Tip: To preheat an insulated vacuum bottle, fill it with hot tap water. Cover with the lid; let stand for 5 minutes. Empty the bottle, shaking out excess moisture. Immediately fill with hot soup.
Nutrition information
Per Serving: cal. (kcal) 225, Fat, total (g) 4, chol. (mg) 31, sat. fat (g) 2, carb. (g) 25, Monosaturated fat (g) 1, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 11, pro. (g) 23, vit. A (IU) 583.08, vit. C (mg) 16.53, Thiamin (mg) 0.24, Riboflavin (mg) 0.6, Niacin (mg) 6.32, Pyridoxine (Vit. B6) (mg) 0.66, Folate (g) 56.45, Cobalamin (Vit. B12) (g) 1.65, sodium (mg) 500, Potassium (mg) 881, calcium (mg) 282.71, iron (mg) 1.98, Vegetables () 0.5, Starch () 1.5, Lean Meat () 2.5, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet
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