Skinny Turkey and Vegetable Soup Tell a Friend

Rate this recipe:

Skinny Turkey and Vegetable Soup 9 Rating(s)

Share This Recipe...

Number of Servings:

Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.

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.

    Brief Description

    Turkey soup with loads of vegetables.

    Main Ingredient:

    turkey

    Category:  Soups

    Cuisine:  American

    Prep Time: 30 min
    Cook Time: 35 min

    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.

    Source

    Originally published as Skinny Turkey-Vegetable Soup in Healthy Cooking October/November 2011, p61

    Posted By:

    cookingmama

    Posted On:

    January 25, 2016

    Print Recipe

    Speak Your Mind

    *