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Skinny Turkey and Vegetable Soup
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Brief Description
Turkey soup with loads of vegetables.
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Main Ingredient
turkey
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Category: Soups
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Cuisine: American
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Prep Time: 30 min(s)
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Cook Time: 35 min(s)
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Recipe Type: Public
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Source:
Originally published as Skinny Turkey-Vegetable Soup in Healthy Cooking October/November 2011, p61
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Tags:
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Notes:
1-1/2 cups equals 191 calories, 3 g fat (1 g saturated fat), 40 mg cholesterol, 257 mg sodium, 22 g carbohydrate, 5 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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Posted By: cookingmama
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Posted On: Jan 25, 2016
Number of Servings:
Ingredients:
- 2 - medium onions chopped
- 2 - medium carrots halved and thinly sliced
- 2 ribs - celery chopped
- 1/2 cups - chopped sweet red pepper
- 1 tablespoons - olive oil
- 3 cloves - garlic minced
- 4 cups - water
- 1 cans - (10 ounces) diced tomatoes and green chilies undrained
- 1/2 cups - frozen peas
- 1 - bay leaf
- 4 teaspoons - sodium-free chicken bouillon granules
- 1/2 teaspoons - dried basil
- 1/2 teaspoons - dried thyme
- 1/4 teaspoons - ground cumin
- 1/4 teaspoons - pepper
- 1/4 teaspoons - to 1/2 teaspoon hot pepper sauce optional
- 1/2 cups - uncooked whole wheat orzo pasta
- 2 cups - cubed cooked turkey breast
- 1 tablespoons - minced fresh cilantro
Directions:
In a large saucepan, saute the onions, carrots, celery and red pepper in oil until tender.
Add garlic and cook 2 minutes longer.
Stir in the water, tomatoes, peas, bay leaf, bouillon, basil, thyme, cumin, pepper and pepper sauce if desired. Bring to a boil. Reduce heat and simmer, uncovered, for 15 minutes.
Meanwhile, cook orzo according to package directions; drain. Stir orzo and turkey into soup and cook until heated through.
Discard bay leaf. Sprinkle with cilantro.
Freezer option: Freeze the cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth, water or milk if necessary.
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