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Tag: soup

  • Chicken Wild Rice Asparagus Soup

    Chicken Wild Rice Asparagus Soup

    How to Make Chicken Wild Rice Asparagus Soup

    This comforting chicken and rice soup features fresh asparagus and wild rice. This recipe is lower in potassium because we used almond milk instead of regular milk, so this is great for people managing kidney disease or otherwise on a potassium-restricted diet. If you do not need to limit potassium, you could use regular nonfat milk in this recipe.

    Watch How to Make Chicken Wild Rice Asparagus Soup

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    15 min prep time


    40 min cook time


    8servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the wild rice according to package instructions, omitting salt and seasoning packet if included. Remove the pan from heat, allow rice to sit, covered, for additional 15 minutes. Set aside and let cool.

    2. In a Dutch oven, melt the butter and sauté the garlic and onion until tender. Add carrots, herbs and spices. Continue to cook over medium heat until tender.

    3. Mix in the flour and cook over low heat for a few minutes, stirring frequently.

    4. Pour in the 4 cups of chicken broth and vermouth. Using a wire whisk, blend until smooth.

    5. Add chicken and asparagus to the soup, then slowly add the almond milk. Simmer for 20 minutes.

    6. Fold in prepared rice, and serve.

    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Soup
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        4.2g

        21%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3.3g

        12%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      530mg
      11%

    Ingredients

    unsweetened almond milk
    4 cup

    chopped cooked chicken
    2 cup

    dry vermouth
    1/2 cup

    low sodium chicken broth
    4 cup

    all-purpose flour
    1/2 cup

    bay leaves
    1 leaves

    ground nutmeg
    1/4 tsp

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    salt
    1/2 tsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    unsalted butter
    4 tbsp

    asparagus (trimmed and chopped into 1-inch pieces)
    1 bunch

    wild rice
    3/4 cup

  • Maryland’s Eastern Shore Cream of Crab Soup

    Maryland’s Eastern Shore Cream of Crab Soup

    How to Make Maryland’s Eastern Shore Cream of Crab Soup

    Maryland is famous for its crabs and many specialty dishes made from them. Cream of crab soup is an Eastern Shore classic, usually rich and decadent dish full of cream and butter. This lighter version uses half and half and broth thickened with cornstarch, to achieve the same creamy texture with way less fat and calories. Fresh lump crabmeat is ideal, but other varieties or imitation crab could be used instead.


    10 min prep time


    15 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt butter in a large pot over moderate heat. Add onion and cook for a few minutes, until the onion become soft and transparent.
    2. Add crab meat. Cook 2 to 3 minutes, stirring constantly.
    3. Add chicken broth and bring mixture to a boil. Reduce heat to low.
    4. Combine half & half creamer and cornstarch in a small bowl. Whisk until smooth. Add to soup and increase heat slightly, stirring constantly until mixture thickens and comes to a boil.
    5. Add dill weed, Old Bay seasoning and pepper to soup. Cook for 5-10 minutes longer. Serve warm.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Soup
    One Pot
    Lunch
    Dinner
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0.4g

        1%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      310mg
      7%

    Ingredients

    unsalted butter
    1 tbsp

    medium onion (diced)
    1

    lump crabmeat
    1/2 lbs

    low sodium seafood or chicken broth
    4 cup

    half-and-half
    1 cup

    Cornstarch
    2 tbsp

    Old Bay seasoning
    1/4 tsp

    dried dill
    1/8 tsp

    black pepper
    1/8 tsp

  • Italian Tomato-Basil Soup

    Italian Tomato-Basil Soup

    How to Make Italian Tomato-Basil Soup

    This simple soup is a perfect companion to a grilled cheese sandwich or a fresh salad. But that’s not all you can do with it! Serve it on top of pasta as a homemade, no-sugar-added marinara sauce (add some garlic and crushed red pepper for extra kick) or serve it chilled for a refreshing summer side dish.

     


    8 min prep time


    18 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about 8 minutes.
    2. Add the tomato purée, broth, and salt, and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
    3. Ladle into bowls. Serve hot or chilled.
    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Vegan
    Soup
    Sides
    Quick & Easy
    One Pot
    Easy Pantry Recipes
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1 small

    no-salt-added tomato purée
    1 (28-oz) can

    low-sodium vegetable broth
    1 cup

    salt
    1/4 tsp

    fresh basil leaves (thinly sliced)
    1/3 cup

    balsamic vinegar
    2 tsp

  • Easy Beef Chili

    Easy Beef Chili

    How to Make Easy Beef Chili

    This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.

    Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.

     


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

    2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

    3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. 

    4. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

    5. Remove the chili from the heat and allow to cool for 10 minutes before serving.

    Fiber Focused
    Comfort Food
    American
    Easy Pantry Recipes
    Soup
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      932mg
      20%

    Ingredients

    olive oil
    2 tbsp

    onion(s) (chopped)
    1 med

    garlic (minced)
    2 clove

    jalapeño pepper (seeds removed, minced)
    1 whole

    lean ground beef
    1 lbs

    low-sodium kidney beans (rinsed and drained)
    1 (15.5-oz) can

    low-sodium cannellini or great northern beans (rinsed and drained)
    1 (15-oz) can

    low-sodium black beans (rinsed and drained)
    1 (15.5-oz) can

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato paste
    1 (6-oz) can

    low-sodium beef broth
    1 cup

    chili powder
    2 tbsp

    dried oregano
    2 tsp

    ground cumin
    1 tsp

    stevia brown sugar blend
    1/2 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

  • Instant Pot Chicken Italian Soup with Artichokes

    Instant Pot Chicken Italian Soup with Artichokes

    How to Make Instant Pot Chicken Italian Soup with Artichokes

    This soup is loaded with a variety of vegetables, making a hearty and nutritious choice. A big batch comes together easily in the Instant Pot. Freeze some for later in individual servings for a quick grab-and-go lunch.


    23 min prep time


    40 min cook time


    10servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add 1 Tbsp. of the oil. Add the onions and cook 4 minutes or until translucent. Stir in the garlic and cook 30 seconds, stirring constantly. Stir in the chicken, cabbage, zucchini, mushrooms, tomatoes, artichoke hearts, 2 cups of the broth, basil, vinegar, bay leaves, and pepper flakes.
    2. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes. Use a natural release for 10 minutes followed by a quick pressure release.
    3. When the valve drops, carefully remove the lid. Stir in half of the spinach until just wilted, stir in the remaining spinach, beans, 2 cups broth, 2 Tbsp. oil, and the salt.
    Fiber Focused
    Comfort Food
    Italian
    Budget Friendly
    Dinner
    Gluten-Free
    Lunch
    One Pot
    Slow Cooker
    Soup
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    Nutrition facts

    10 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      17g

    • Potassium
      900mg
      19%

    Ingredients

    olive oil (divided use)
    3 tbsp

    chopped onion
    2 cup

    garlic (minced)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    green cabbage (chopped)
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    zucchini (chopped)
    1 lb

    sliced mushrooms
    1 (8-oz) package

    quartered artichoke hearts
    1 (14-oz) can

    low sodium chicken broth
    1 (32-oz) carton

    dried basil
    1 tbsp

    red wine vinegar
    3 tbsp

    bay leaves
    3

    crushed red pepper flakes
    1/4 tsp

    spinach
    1 (10-oz) package

    no-salt-added cannellini beans
    1 (15-oz) can

    salt
    1 1/4 tsp

  • Instant Pot Pumpkin-Spiced Turkey Chili

    Instant Pot Pumpkin-Spiced Turkey Chili

    How to Make Instant Pot Pumpkin-Spiced Turkey Chili

    If you hate having to clean multiple pans, this Instant Pot recipe is right for you. Balancing sweet and savory, this low-fat and high-fiber chili will keep you full and warm through the fall. Bring it to your next fall party and it’s sure to be a hit!


    25 min prep time


    35 min cook time


    10servings


    1 1/4 cups with 2 tbsp yogurt

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add the oil, tilt the pot to coat bottom lightly. Add the turkey and cook for 4 minutes or until no longer pink, stirring occasionally. Add the peppers and onions and cook for 4 minutes. Stir in the garlic, cook 30 seconds, stirring constantly. Add remaining chili ingredients, except the salt, and stir until well blended.
    2. Seal the lid, close the valve, press the Cancel button, and reset to Manual/Pressure Cook for 20 minutes.
    3. Use quick pressure release. When the valve drops, carefully remove the lid and stir in salt. Spoon yogurt on top of each serving.
    Fiber Focused
    Comfort Food
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Slow Cooker
    Soup
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    Nutrition facts

    10 Servings



    • Serving Size

      1 1/4 cups with 2 tbsp yogurt


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      35mg

      12%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      19g

    • Potassium
      800mg
      17%

    Ingredients

    canola oil
    1 tbsp

    lean ground turkey
    1 lbs

    chopped red bell pepper
    1 cup

    chopped yellow bell pepper
    1 cup

    chopped onion
    1 cup

    garlic (minced)
    3 clove

    pumpkin puree
    1 (15-oz) can

    no-salt-added black beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added kidney beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added diced tomatoes
    1 (28-oz) can

    low sodium chicken broth
    2 cup

    apple juice
    1/2 cup

    chili powder
    3 tbsp

    ground cumin
    1 tbsp

    dried oregano
    1 tsp

    ground cinnamon
    1 tsp

    ground cloves
    1/8 tsp

    ground nutmeg
    1/8 tsp

    salt
    1 1/2 tsp

    Plain Nonfat Greek yogurt
    1 1/4 cup

  • Instant Pot Black and White Turkey Chili Soup

    Instant Pot Black and White Turkey Chili Soup

    How to Make Instant Pot Black and White Turkey Chili Soup


    35 min prep time


    25 min cook time


    9servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the bread cubes and 3 Tbsp. of the water in a large bowl. Using a fork, mash the bread cube mixture to a paste-like consistency. Add the turkey to the bread mixture and mix until well blended. (Note: it may be easier to use your hands for this step.)
    2. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add the oil. Add the bell peppers and onion, cook 4 minutes or until the vegetables are soft and starting to become translucent. Add the turkey mixture, garlic, cumin, paprika, turmeric, and black pepper. Cook for 5 minutes or until turkey mixture is no longer pink, stirring frequently.
    3. Add the corn, black beans, navy beans, and the remaining 1 cup water to the pot, stirring gently until blended. Spoon the tomatoes over all. Do NOT STIR.
    4. Whisk together the wine, tomato paste and Worcestershire sauce in a small bowl. Spoon the wine mixture evenly over the tomatoes. Do NOT stir. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes.
    5. Use a quick pressure release for 10 minutes. When the valve drops, carefully remove the lid. Stir the salt into the mixture.
    Fiber Focused
    Comfort Food
    Soup
    Slow Cooker
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    9 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        5g

    • Protein
      22g

    • Potassium
      680mg
      14%

    Ingredients

    whole wheat bread (torn into small pieces)
    1 slice

    water (divided use)
    1 1/2 cup plus 3 tbsp

    lean ground turkey
    1 1/2 lbs

    canola oil
    2 tbsp

    salt
    1 1/2 tsp

    Worcestershire sauce
    2 tsp

    tomato paste
    2 tbsp

    dry red wine
    1/2 cup

    no-salt-added diced tomatoes
    1 (14.5 oz) can

    no-salt-added navy beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added black beans (rinsed and drained)
    1 (15-oz) can

    frozen corn
    2 cup

    black pepper
    1/2 tsp

    turmeric
    1/2 tsp

    paprika
    1 tsp

    ground cumin
    2 tsp

    garlic (minced)
    6 clove

    chopped onion
    1 cup

    chopped green bell pepper
    2 cup

  • Ajiaco (English)

    Ajiaco (English)

    How to Make Ajiaco (English)

    There are many variations of ajiaco. This one uses fresh chard.


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season with hot sauce and place egg slice in each bowl before serving.
    2. Heat 1 Tbsp oil in small skillet and brown onion. Add to stockpot, along with remaining ingredients except hot sauce and egg. Simmer for 20 minutes.
    3. Heat 1 Tbsp oil in large stockpot and brown meat 4–5 minutes. Add broth and water and bring to a boil. Cover, reduce heat, and simmer 30 minutes.
    Caribbean
    Latin American
    Mexican/Southwestern
    Appetizers
    Lunch
    Main Dish
    Sides
    Soup
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      16g

    Ingredients

    white onion (peeled and cut into thin vertical slices)
    1 large

    water
    2 cup

    low-fat, low-sodium beef broth
    4 cup

    beef stew meat
    1 1/2 lbs

    canola oil (divided)
    2 tbsp

    hard-boiled egg (sliced)
    2

    hot sauce
    to taste

    fresh parsley (chopped)
    1 tbsp

    celery (chopped)
    1/2 cup

    black pepper
    1/4 tsp

    salt
    1 tsp

    dried oregano
    1/2 tsp

    garlic cloves (minced)
    1

    swiss chard (washed and chopped)
    1 cup

    large carrots (julienned)
    2

    medium potatoes (each peeled and quartered)
    8

  • Ramen-Style Ginger Chicken Noodle Soup

    Ramen-Style Ginger Chicken Noodle Soup

    How to Make Ramen-Style Ginger Chicken Noodle Soup

    Try this Asian twist on classic chicken noodle soup next time you’re battling a cold! Use the breast meat from a store-bought rotisserie chicken to make this extra easy. For the noodles, you could use brown rice udon, soba, or whole-wheat spaghetti. Get creative and add whatever toppings you have on hand: avocado, boiled egg, scallion, mung bean sprouts, thinly sliced mushrooms, toasted sesame seeds, lime, or sliced hot chile peppers all make great toppings.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    14 min cook time


    6servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the broth, ginger, and salt to a large saucepan and bring to a boil over high heat.
    2. Stir in the chicken and noodles, return to a boil, then reduce the heat to medium. Cook, uncovered, until the noodles reach your desired texture, about 8 minutes. Stir in the spinach.
    3. Ladle into bowls. Sprinkle with the cilantro and serve.
    Comfort Food
    Asian
    Soup
    Easy Pantry Recipes
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      520mg
      11%

    Ingredients

    low sodium chicken broth
    5 cup

    grated fresh ginger
    1 tbsp

    salt
    3/4 plus 1/8 tsp

    shredded cooked chicken
    2 cup

    dry whole grain noodles of choice, such as brown rice udon
    6 oz

    spinach
    1 (5-oz) package

    fresh cilantro
    1/3 cup

  • Gingered Pumpkin Bisque

    Gingered Pumpkin Bisque

    How to Make Gingered Pumpkin Bisque

    This sweet and savory soup combines pumpkin, pear, and fresh ginger into a creamy soup that will warm you up on a chilly fall day. You can toss everything in a slow-cooker and let it cook all day, so dinner is ready when you come home from work. Pair this dish with an Arugula, Pear, Walnut, & Pecorino Salad for a fall-themed soup-and-salad combo or Tarragon Herbed Chicken and Mushrooms for something heartier.

    Find this recipe and more in our cookbook, The Diabetes Fast-Fix Slow Cooker Cookbook


    15 min prep time


    7 hr cook time


    6servings


    1 cup soup with 1 tbsp yogurt

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Add the pumpkin, pears, onions, broth, cumin, nutmeg, salt, and cayenne to the slow cooker. Cover and cook on high for 3 1/2 hours, or on low for 7 hours, or until onions are tender.
    2. Working in 1-cup batches, purée the pumpkin mixture in a blender, being sure to secure the lid tightly while blending. Return the mixture to the slow cooker, stir in the remaining ingredients, except the yogurt. Cover and cook on high for 30 more minutes.
    3. Serve topped with 1 tbsp of yogurt.
    Budget Friendly
    Lunch
    One Pot
    Quick & Easy
    Sides
    Slow Cooker
    Soup
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup soup with 1 tbsp yogurt


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    pumpkin puree
    1 (15-oz) can

    firm medium pear (peeled, cored, and chopped)
    1

    diced onion
    1 1/2 cup

    low sodium chicken or vegetable broth
    1 (14.5-oz) can

    ground cumin
    1/2 tsp

    ground nutmeg
    1/4 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/8 tsp

    fat-free half-and-half
    2 cup

    trans-fat-free margarine
    1/4 cup

    packed brown sugar substitute blend, such as Splenda
    1 1/2 tbsp

    grated fresh ginger
    1 tbsp

    Plain Nonfat Greek yogurt
    6 tbsp