Diabetic Kitchen Diary

Tomatillo–green chile broth, tender shrimp, black beans, cilantro, and a bright lime finish.

Servings: 10

≈ 300 kcal, Protein: 46–47 g, Net Carbs: ≈ 10.5 g, Fiber: ≈ 12.4 g, Saturated Fat: ≈ 1.2 g

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Ingredients

Base

• Shrimp (raw, peeled, deveined) 1.5 kg
• Olive oil 45 g
• Onion 150 g, diced
• Garlic 15 g, minced
• Tomatillos 500 g, quartered
• Canned fire-roasted green chiles (drained) 150 g, chopped
• Black beans (cooked) 450 g
• Light stock or water 400 ml

Seasoning

• Ground cumin 1 tsp
• Ground coriander ½ tsp
• Salt 1 tsp
• Black pepper ½–1 tsp

Fiber balance

• Oat fiber 20 g
• Chia seed 10 g
• Inulin powder 10 g

Finish

• Lime juice 40 g
• Cilantro 15 g, chopped

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Directions

1. Sauté aromatics

1. Heat a large pot or sauté pan over medium.
2. Add olive oil 45 g.
3. Add onion 150 g and garlic 15 g; cook 2 minutes until softened and fragrant.

2. Build the verde base

4. Add tomatillos 500 g and canned green chiles 150 g.
5. Add ground cumin 1 tsp, ground coriander ½ tsp, salt 1 tsp, pepper ½–1 tsp.
6. Cook 3–4 minutes, stirring, until tomatillos begin to soften and leak juice.
7. Add 400 ml stock/water and bring to a gentle simmer.

3. Add beans and apply fiber sequence correctly

8. Add black beans 450 g.
9. Once beans are warmed (about 1 minute), stir in inulin 10 g until dissolved.
10. Sprinkle in oat fiber 20 g, stirring constantly so it disperses smoothly.
11. Add chia seed 10 g last, stirring thoroughly.
    • This sequence—acid + heat → inulin → oat fiber → chia—prevents gumminess and keeps the broth glossy.

Simmer 3–4 minutes until slightly thickened and cohesive.

4. Add shrimp

12. Add shrimp 1.5 kg directly to the simmering broth.
13. Cook 4–5 minutes, stirring gently, until shrimp turn pink and opaque.
    • Do not overcook; pull from heat as soon as all shrimp are just firm.

5. Finish

14. Turn off heat and stir in lime juice 40 g and cilantro 15 g.
15. Taste and adjust salt or lime as desired.

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Serving

The broth should be bright, green, lightly thickened, and aromatic with chile + tomatillo.

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Notes on Flavor & Texture

• Leftovers hold 3 days refrigerated; fiber network stabilizes but doesn’t turn gelled—just reheat gently.