Steak and Mushroom Soup

On my other sites, I have been part of the November Blogging for a Cure effort to mark National Diabetes Awareness month. You can read all kinds of informative posts on the subject of diabetes at Blogcritics, Blogger, and at many individual blog sites. Keep your eyes open. Support the vital work of the American Diabetes Association. And learn the facts about diabetes: The life you save could be yours or that of someone you love.

There is no cure presently for Type I or “juvenile” diabetes. Neither is there one for Type II or “adult-onset” diabetes. But we do know that being overweight can be a factor in the Type II version. Doctors say that eating a healthy, low-fat diet — and getting regular exercise — can make life better and longer for those with adult-onset diabetes. To help out in the effort, TKL will present occasional diabetes-friendly recipes throughout November and beyond. We’ll start with a tasty, nourishing Steak and Mushroom Soup that will warm you, body and soul, without all that nasty fat. (Fear not, my vegetarian friends; we’ll have a diabetic-friendly veggie dish tout suite.)


2 medium onions, about 1/2 pound (240 g), coarsely chopped
3 garlic cloves, minced
2 carrots, peeled and finely chopped
2 ribs celery, finely chopped
3 tablespoons (27 g) unbleached all-purpose flour
1 teaspoon (5 ml) crushed dried thyme
1/2 teaspoon (2.5 ml) lemon pepper seasoning
1 1/2 pounds (720 g) lean beef top round steak, trimmed of all fat and cut into 1-inch (2.5 cm) cubes
1 14 1/2-ounce (435 g) can low-sodium diced tomatoes
1 pound (480 g) button mushrooms, cleaned and thickly sliced
7 cups (1.7 l) fat-free low-sodium canned beef broth
1 large bay leaf
1 pound (480 g) Swiss chard, coarsely chopped

Instructions: Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker.
In a large self-sealing plastic bag, combine flour, lemon-pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir.

Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours.
Add the chard and stir the soup, removing and discarding the bay leaf. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes.

To serve, ladle soup into bowls.

Per 1-cup serving: 139 calories (17% calories from fat), 19 g protein, 3 g total fat (1.0 g saturated fat), 9 g carbohydrate, 2 g dietary fiber, 38 mg cholesterol, 158 mg sodium
Exchanges: 2 lean meat, 2 vegetable

For information on what you can do to live a healthier life and to help spread diabetes awareness, visit the American Diabetes Association Web site. And become a Diabetes Advocate — get involved in the cause.

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