Skinny Turkey-Vegetable Soup Recipe

Skinny Turkey-Vegetable Soup Recipe photo by Taste of Home

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The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York

This recipe is:

Healthy

Diabetic Friendly

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Skinny Turkey-Vegetable Soup Recipe

Prep: 30 min. Cook: 35 min.

Yield: 6 Servings

30 35 65

Ingredients

2 medium onions, chopped
2 medium carrots, halved and thinly sliced
2 celery ribs, chopped
1/2 cup chopped sweet red pepper
1 tablespoon olive oil
3 garlic cloves, minced
4 cups water
1 can (10 ounces) diced tomatoes and green chilies, undrained
1/2 cup frozen peas
1 bay leaf
4 teaspoons sodium-free chicken bouillon granules
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon ground cumin
1/4 teaspoon pepper
1/4 to 1/2 teaspoon hot pepper sauce, optional
1/2 cup uncooked whole wheat orzo pasta
2 cups cubed cooked turkey breast
1 tablespoon minced fresh cilantro

Directions

In a large saucepan, saute the onions, carrots, celery and red pepper in oil until tender. Add garlic; 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; simmer, uncovered, for 15 minutes.
Meanwhile, cook orzo according to package directions; drain. Stir orzo and turkey into soup; heat through. Discard bay leaf. Sprinkle with cilantro. Yield: 6 servings (2-1/4 quarts).

Nutritional Facts 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.

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