The Super Diabetes Site

Tag: soup

  • Coastal Sancocho

    Coastal Sancocho

    How to Make Coastal Sancocho

    Sancocho is a type of latin american stew made with meat and root vegetables. This recipe uses heart-healthy fish instead of beef for a flavorful dish that is low is saturated fat.


    20 min prep time


    50 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the other half of the onion and 1/2 cup cilantro in small bowl. Garnish each soup serving with 1 Tbsp mixture.

    2. Add potatoes, carrots, plantain, fish, and lime juice and simmer for 15 minutes. Add peas and cabbage and simmer 5 minutes.

    3. Add cassava and milk, cover, and simmer for 20 minutes.

    4. Heat oil in large stockpot and sauté 1/2 of the onion, garlic, pepper, and 1 Tbsp cilantro for 3–4 minutes. Add clam juice and water and bring to a boil.

    Latin American
    Soup
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      12g

    • Potassium
      640mg
      14%

    Ingredients

    finely chopped cabbage
    1/2 cup

    fresh or frozen peas
    1/2 cup

    lime juice
    1/2 tsp

    fillet of sole (cut into bite-sized pieces)
    1/2 lbs

    firm-fleshed white fish (such as halibut, sea, bass, or cod) (cut into bite-sized pieces)
    1/2 lbs

    ripe plantain (cut into 1-inch pieces)
    1/2 whole

    carrots (cubed)
    2 med

    potatoes (peeled and cut into chunks)
    2 whole

    skim milk
    1 tbsp

    cassava (yuca) (peeled and cut into 4 pieces)
    1 lbs

    water
    4 cup

    clam juice
    2 cup

    chopped fresh cilantro (divided use)
    1 tbsp plus 1/2 cup

    finely chopped sweet or hot red pepper
    1/4 cup

    garlic (minced)
    1 clove

    onion (peeled and finely chopped, divided use)
    1 med

    olive oil
    1 tbsp

  • Instant Pot Vegetarian Thai Mushroom Soup

    Instant Pot Vegetarian Thai Mushroom Soup

    How to Make Instant Pot Vegetarian Thai Mushroom Soup

    Instead of ordering takeout, make a healthier version of this classic Thai soup at home in your Instant Pot! This vegan soup gets it’s rich creaminess from coconut milk. It’s also loaded with vegetables to make a hearty soup perfect for a light lunch or dinner. Best of all, the Instant Pot speeds up the cooking time, so it’s ready in less than 30 minutes, but tastes like it’s been cooking all day!

    Find more diabetes-friendly Instant Pot recipes here.

     

     


    10 min prep time


    16 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the mushrooms, frozen vegetables, chickpeas, tomatoes, water, sriracha, and cumin in the multicooker pot.
    2. Seal the lid and close the valve. Select Manual and cook for 8 minutes. Use a quick pressure release.
    3. When the valve drops, carefully remove the lid and stir in the remaining ingredients. Let sit for 5 minutes to allow the flavors to blend. Serve warm.
    Veggie Rich
    Fiber Focused
    Asian
    Vegan
    Soup
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        4.8g

        24%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        13g

    • Protein
      12g

    • Potassium
      930mg
      20%

    Ingredients

    sliced mushrooms, preferably cremini (baby bella)
    8 oz

    frozen pepper-and-onion blend
    2 cup

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

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

    water
    1/2 cup

    sriracha
    1 tbsp

    ground cumin
    1/2 tsp

    lite coconut milk
    1 1/2 cup

    chopped fresh cilantro
    1/2 cup

    sugar
    1 tbsp

    grated fresh ginger
    1 tbsp

    salt
    1/2 tsp

  • Beef Sancocho

    Beef Sancocho

    How to Make Beef Sancocho

    My grandparents would make sancocho over an open fire in their backyard; the wood smoke added so much flavor to the dish. Sancocho comes from the verb sancochar, which means to parboil. It is a very hearty soup common in all of Latin America, made of stewing hen, beef, and innards and served for lunch. Don’t worry; you don’t have to start a fire to make this version!

    Receta en Español: Sancocho Carne de Res

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    20 min prep time


    2 hr cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a nonstick Dutch oven or large nonstick saucepot over medium-high heat. Add the beef and cook, turning occasionally, until browned, about 5 minutes. Add the onion, bell pepper, cubanelle, celery, and garlic. Cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the broth, tomato sauce, adobo seasoning, salt, and bay leaves; bring to a boil. Reduce the heat to medium low. Cover and simmer until the meat is just tender, about 1 hour.
    3. Add the yucca, plantain, chayote squash, and tomato and cook, stirring occasionally, until the meat and vegetables are fork-tender, about 40 minutes.
    4. Remove from the heat. Remove and discard the bay leaves; stir in the cilantro.
    Mexican/Southwestern
    Latin American
    Soup
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      12g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    2 tsp

    lean top round beef (cut into 1-inch chunks)
    1/2 lbs

    onion (chopped)
    1

    green bell pepper (chopped)
    1

    cubanelle or anaheim pepper (chopped)
    1

    celery (chopped)
    2 stalks

    garlic (chopped)
    3 clove

    unsalted beef broth
    32 oz

    no-salt-added tomato sauce
    1/4 cup

    Adobo seasoning
    1 tbsp

    salt
    1/2 tsp

    bay leaves
    3

    fresh or frozen yucca (thawed and cut into 2-inch pieces)
    3/4 lb (about 2 cups)

    green plantain (peeled and cut into 1-inch pieces)
    1

    chayote squash (peeled and cut into 2-inch cubes)
    1

    tomato (chopped)
    1

    chopped fresh cilantro
    1 cup

  • Chilled Tarragon and Tomato Soup

    Chilled Tarragon and Tomato Soup

    How to Make Chilled Tarragon and Tomato Soup

    Fresh tomatoes and herbs are as important to summer Mediterranean menus as they are to American ones. This light, piquant French soup is a wonderful first course to pair with grilled or roasted chicken. It also tastes great with sandwiches and can be served chilled. Try packing it in a thermos and serving it in cups at a picnic.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    5 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F.
    2. Place the tomatoes, balsamic vinegar, sugar, lemon juice, and 1 Tbsp of the tarragon in a food processor or blender. Mix to form a smooth soup.
    3. Place a large, fine mesh strainer or chinois over a bowl and pour in the soup. Use a wooden spoon to turn and press the soup through the strainer, a little at a time, until the tomato solids are left in the strainer and the liquid has passed through.
    4. Place the soup in a large saucepan and season with the salt and pepper, to taste.
    5. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer, uncovered, for 10 to 20 minutes, or until the soup is thickened and the volume has been reduced by about a third.
    6. Garnish the soup with the remaining tarragon leaves. Refrigerate and serve chilled. (If preferred, serve warm.)
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Soup
    Sides
    Lunch
    Gluten-Free
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    cherry tomatoes
    3 lbs

    balsamic vinegar
    2 tsp

    sugar
    1 tsp

    lemon juice
    1 tsp

    finely chopped tarragon leaves (divided)
    4 tbsp

    salt
    1/4 tsp

    black pepper
    to taste

  • Caldo Verde (Green Soup)

    Caldo Verde (Green Soup)

    How to Make Caldo Verde (Green Soup)

    This classic Portuguese Soup is satisfying in every way. Traditionally, the soup is done with water, but chicken stock adds greater depth of flavor in this recipe. Chicken sausage instead of the traditional chorizo makes for a more diabetes-friendly dish. The kale adds a vibrant green color that gives Caldo Verde it’s name. Feel free to play with different types of greens like collard greens or spinach.
    *Look for fully cooked chicken sausage (your choice of flavor) with <500 mg sodium per 3 oz link.


    20 min prep time


    40 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 tablespoons of olive oil in a large soup pot, add the sausage and cook until it’s lightly golden all over, about 5 minutes. Using a slotted spoon, remove the sausage from the pan, transfer to a bowl and cover with aluminum foil to keep warm.
    2. Meanwhile, add the remaining 1 tablespoon olive oil to the pan. Add the garlic and cook until it just starts to turn golden, about 2 minutes. Add the onions and cook, stirring frequently, until it’s soft and translucent, about 4 minutes. Then add the potatoes and mix well, allowing them to get hot, stirring occasionally with a wooden spoon, about 4 minutes.
    3. Add the cooked sausage back to the pot along with the chicken stock. Cover the pot and bring the soup to a boil, then lower the heat and simmer gently until the potatoes are just cooked and fork-tender, about 15 minutes.
    4. Add the greens and cook at a gentle simmer until the kale is bright green and wilted, about 5 minutes. If you want to prepare the soup ahead of time, hold the kale and add just 5 minutes before serving. Season with salt, black pepper, and a pinch of cayenne pepper for heat.
    Latin American
    Budget Friendly
    Dinner
    Lunch
    One Pot
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      12g

    • Potassium
      530mg
      11%

    Ingredients

    olive oil
    3 tbsp

    lower sodium chicken sausage* (sliced into coins or half moons)
    3/4 lbs

    garlic (minced)
    3 clove

    large onion (diced)
    1

    Yukon gold potatoes (peeled and cut into 1/2-inch chunks)
    1 lbs

    low-fat, reduced-sodium chicken broth
    6 cup

    lucinato kale or other greens (stems discarded and roughly chopped)
    1/2 lbs

    kosher salt
    1/2 tsp

    black pepper
    1 pinch

    cayenne pepper
    to taste

  • Butternut Squash and Kale Soup

    Butternut Squash and Kale Soup

    How to Make Butternut Squash and Kale Soup

    If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.


    20 min prep time


    35 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. 

      Note: take vegetables out at least once during cooking to stir.

    3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

    4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

    Low Sodium
    Veggie Rich
    American
    Soup
    Vegetarian
    Vegan
    Budget Friendly
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      582mg
      12%

    Ingredients

    sweet onion (cut into wedges)
    1 large

    butternut squash (cut into 3/4-inch cubes)
    4 cup

    olive oil
    1 tbsp

    black pepper
    to taste

    dried thyme
    1 tsp

    low sodium chicken broth
    14 1/2 oz

    water
    3/4 cup

    kale (chopped)
    3 cup

  • Green Chile Pork Pozole

    Green Chile Pork Pozole

    How to Make Green Chile Pork Pozole

    Swapping a leaner cut of pork in this classic Mexican stew is all it takes to make a diabetes-friendly Pozole. It cooks for a while on the stove, but the prep is quick and easy, so don’t let the cook time intimidate you! You will be rewarded with a hearty, flavorful stew what is well worth the wait. It’s even better the next so, this is great for meal-prepping and saving leftovers. 

     


    20 min prep time


    1 hr and 25 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the pork, 4 cups of the water, the onion, cilantro sprigs, 3 of the garlic cloves, and the bay leaves in a Dutch oven; bring to a boil. Reduce the heat to medium low and simmer, covered, until the meat is fork-tender, about 40 minutes.
    2. Remove the Dutch oven from the heat. Transfer the pork to a cutting board and shred with two forks. Strain the cooking liquid from the Dutch oven and reserve 3 cups. Discard the rest.
    3. Place the tomatillos, chiles, remaining 1 cup of water, and remaining 3 garlic cloves in a small saucepan and bring to a boil. Reduce the heat to medium low and simmer until the tomatillos are tender, about 15 minutes. Let cool for 10 minutes.
    4. Transfer the tomatillo mixture and chopped cilantro to a food processor and pulse until smooth. Transfer to the Dutch oven. Add the shredded pork, the reserved 3 cups of cooking liquid, hominy, and salt and bring to a boil. Reduce the heat to medium low and simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes.
    5. Ladle the soup into 6 bowls. Top each bowl with a few radish slices and a lime wedge.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      520mg
      11%

    Ingredients

    pork tenderloin (trimmed and cut into 4 pieces)
    1 1/4 lbs

    water (divided)
    5 cup

    onion(s) (quartered)
    1

    fresh cilantro
    6 sprigs

    garlic (halved, divided use)
    6 clove

    bay leaves
    2

    tomatillos (husked, rinsed, and quartered )
    1 lb (about 6)

    serrano chiles (coarsely chopped)
    3

    chopped fresh cilantro
    1 cup

    white hominy (rinsed and drained)
    2 (15 oz) cans

    salt
    1/2 tsp

    radishes (sliced)
    1

    lime (cut into 6 wedges)
    1

  • Instant Pot Freezer Fix Chili

    Instant Pot Freezer Fix Chili

    How to Make Instant Pot Freezer Fix Chili

    It’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this diabetes-friendly Instant Pot recipe—you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! If you’re looking to cut the carb count, you can omit the corn. Either way, this is a great go-to recipe to have on hand for “those” days, and it’s kid-friendly, too! 

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the frozen ground turkey in the pressure cooking pot. Top with the remaining ingredients.
    2. Seal lid, close valve and set Manual button to 25 minutes. Use a quick pressure release.
    3. When valve drops, carefully remove the lid and stir, breaking up turkey.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      640mg
      14%

    Ingredients

    frozen lean ground turkey
    1 lb

    frozen corn (or 1 (15 oz) can kidney beans, rinsed)
    1 1/2 cup

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

    diced tomatoes with basil, garlic, and oregano
    1 (14.5 oz) can

    water
    1 cup

    chili powder
    2 tbsp

    cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    salt
    3/4 tsp

  • Turkey & Barley Soup

    Turkey & Barley Soup

    How to Make Turkey & Barley Soup

    This soup is a great way to use up leftover Thanskgiving turkey, or you could use cooked chicken or other cooked protein. It’s quick an easy to make, and makes enough to feed a crowd (or have plenty of leftovers for meal prepping)! Barley provides a nutty flavor and chewy texture, but you could use another grain like brown rice or quinoa.


    15 min prep time


    25 min cook time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a soup pot over medium-high heat.
    2. Add the onion, carrots, celery, and mushrooms to the pot. Sauté for 8 to 10 minutes, or until the onions start to turn clear.
    3. Add the barley, broth, and water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
    4. Add the turkey. Season with the salt and pepper. Cook until the turkey is heated, then serve.
    Comfort Food
    Appetizers
    Main Dish
    Sides
    Soup
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      45mg

      15%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    1 tbsp

    medium onion (peeled and diced)
    1

    medium carrots (diced (about 1 1/2 cups))
    2

    stalks celery (diced)
    2

    sliced mushrooms
    8 oz

    quick cooking barley
    1/2 cup

    fat-free low-sodium chicken broth
    4 cups

    water
    2 cups

    cooked turket breast (shredded or diced)
    2 cups (about 10 oz)

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

  • Cajun-Style Corn Soup

    Cajun-Style Corn Soup

    How to Make Cajun-Style Corn Soup

    Letting this soup simmer for an hour creates a thick, rich soup, perfect for a cold day. It’s well worth the wait!


    30 min prep time


    80 min cook time


    12servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot and saute the onion, green onion, bell pepper, and garlic until tender. Add the flour and cook, stirring constantly, until bubbly.

    2. Add the water, chicken, diced tomatoes and juice, fresh tomatoes, tomato paste, salt, and pepper.

    3. Add the sausage to the soup pot, along with the corn and ham. Bring to a boil, stirring frequently.

    4. Reduce the heat to low and simmer, uncovered, for 1 hour, stirring occasionally.

    Soup
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      16g

    • Potassium
      710mg
      15%

    Ingredients

    canola oil
    1 tbsp

    onion(s) (chopped)
    1 1/2 cup

    green onions (sliced)
    5 stalks

    green bell pepper (chopped)
    1 whole

    garlic (chopped)
    2 clove

    all-purpose flour
    1/2 cup

    water
    5 cup

    boneless, skinless chicken thighs (chopped)
    4

    canned diced tomatoes
    1 (14.5 oz) can

    fresh tomatoes (chopped)
    2 cup

    no-salt-added tomato paste
    6 oz

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    reduced fat turkey sausage crumbles, such as Jimmy Dean (cooked)
    12 oz

    frozen corn
    32 oz

    lean cooked ham (chopped)
    4 oz