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Soup and Salad Recipes for a Diabetic Diet

Soup and salad are standard lunch fare, and these recipes don't disappoint. Or think outside the lunch box by making them for dinner. You'll love that we made them diabetes-friendly by reducing the carbs, calories, and fat.

Spinach, Chicken, and Wild Rice Soup

Spinach adds both flavor and nutrients to ordinary chicken and wild rice soup. This 216-calorie slow-cooker soup is effortless and satisfying.

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Cranberry-Cucumber Salad

This salad is as beautiful as it is delicious. Cucumber, cranberries, and olives fall on a bed of spinach. Top with our mild-flavor homemade dressing.

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Asian Pork Soup

This quick and easy Asian-inspired soup is a hit. Flavored with ginger, soy sauce, and red pepper, it's a perfect 140-calorie start to a spicy dinner.

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Mediterranean Chicken Salad

With traditional Mediterranean flavors (olives, chickpeas, feta, and tomatoes), this salad tastes authentic, and the honey-lemon dressing makes it even better.

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Chicken Tortellini Soup

With chicken, veggies, and cheese tortellini, this flavorful soup is sure to fill you up. And for just 254 calories and 7 grams of fat, you won't feel guilty.

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Caesar-Style Salad with Crispy Parmesan Rounds

Elegant and delicious? You bet! This Caesar salad has a reduced-fat and -calorie dressing you can enjoy without a second thought.

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Italian Wedding Soup

This leaner version of a classic soup combines all of the flavors from the original but skims away extra fat.

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Superfoods Salad

Packed with antioxidant-rich ingredients (spinach, strawberries, blueberries, and walnuts), this super salad also includes chicken and soft cheese, plus a sweet, tangy dressing.

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Sweet Potato Soup with Toasted Pecans

This creamy sweet potato soup has a unique combination of flavors. Sweet potatoes, veggies, and reduced-sodium chicken broth come together to create a 142-calorie warm-you-up cup.

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Grilled Beef and Avocado Salad with Cilantro-Lime Vinaigrette

The hint of lime in this salad makes it a crowd favorite. Tender beef, avocado, and tomato top a bed of greens for just 164 calories.

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Versatile Vegetable Soup

This basic vegetable soup is easy to change according to your tastes and what you have on hand. For only 82 calories per serving, you get a veggie-packed lunch or dinner side dish.

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Chicken, Pear, and Parmesan Salad

Our chicken and fruit salad is easy to put together. Top it off with our simple homemade honey vinaigrette.

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Asian Shrimp and Vegetable Soup

Turn up the spice level of this fresh and flavorful dish by tossing in more red pepper flakes.

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German Potato-Sausage Soup

Sure to fill you up without filling you out, this soup contains potatoes, turkey sausage, and -- surprise! -- beer. These special ingredients blend harmoniously in one hearty, 179-calorie bowl.

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Salmon Spinach Salad with Flaxseed Dressing

This salad is packed with heart-healthy ingredients that taste great together. The flaxseed dressing requires extra prep, but it's well worth the effort for the heart benefits.

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Dilled Buttermilk-Pea Soup

The blended veggies in this soup are flavored so well you'll forget it's good for you. (And with just 83 calories and 14 grams of carbohydrate per serving, you can really savor the flavor.)

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Beef Soup with Root Vegetables

This satisfying soup will be on your mind long after you finish supper. The addition of sweet potato offers a refreshingly sweet bite to an otherwise savory meal.

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Apricot-Spinach Salad

Black beans and apricots add protein and fiber to this delicious, easy-to-make salad. Topped with our ginger-soy dressing, this salad is sure to reappear at your table.

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Red Bean Soup

Satisfy your taste buds with a bowl full of hearty goodness including flavorful beans, beef brisket, and veggies. Using dried beans instead of canned saves you on sodium.

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Salad Greens with Mango-Basil Vinaigrette

Bold cheese is the perfect topping for this sweet salad. Pureed-mango dressing is a refreshing change from standard dressings.

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Mediterranean Meatball Soup

Baked meatballs are a great addition to this soup. Sweet peppers, barley, beans, and spinach come together in a tasty medley of flavors.

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Roasted Root Vegetable Soup

A creamy base gives a new twist to traditional vegetable soup. Carrots, sweet potatoes, parsnips, and red onion are the veggie highlights.

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Apple Spinach Salad with Thyme-Dijon Vinaigrette

Our homemade thyme-Dijon dressing tastes great alongside the tart green apples in this salad. Add sweet cherries and tangy feta for big flavor.

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Mexican-Style Turkey Soup

Take your taste buds south of the border with this delicious stew. Tomato, corn, and turkey blend under a blanket of traditional Mexican spices.

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Asian Tofu Salad

Garlic, chili, ginger, and peanut dressing are phenomenal toppers for a bed of greens, shredded carrots, peppers, and marinated tofu in this Asian-inspired salad.

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Cheddar Soup

Craving cheese soup but trying to watch your calories? Not a problem with this creamy dish. Reduced-fat cheese and low-sodium chicken broth transform it from a spurge to a staple.

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Grilled Greek Chicken Salad

With traditional Greek flavors, this reduced-calorie salad is a hit. Toss in the chicken or keep it vegetarian -- the taste is anything but ordinary.

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Chicken Vegetable Soup

This perfectly seasoned chicken-and-vegetable soup will wow your taste buds. It has just 5 grams of fat and sneaks in 3 grams of good-for-you fiber.

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Star Fruit Salad

Star fruit offers a nice change from standard fruits. This quick and easy salad requires only six ingredients and is ready in a flash. (Plus it has just 65 calories!)

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