Skinny Turkey-Vegetable Soup
TOTAL TIME: Prep: 30 min. Cook: 35 min.
YIELD: 6 servings (2-1/4 quarts).
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
Ingredients
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2 medium onions, chopped
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2 medium carrots, halved and thinly sliced
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2 celery ribs, chopped
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1/2 cup chopped sweet red pepper
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1 tablespoon olive oil
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3 garlic cloves, minced
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4 cups water
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1 can (10 ounces) diced tomatoes and green chiles, undrained
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1/2 cup frozen peas
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1 bay leaf
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4 teaspoons sodium-free chicken bouillon granules
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1/2 teaspoon dried basil
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1/2 teaspoon dried thyme
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1/4 teaspoon ground cumin
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1/4 teaspoon pepper
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1/4 to 1/2 teaspoon hot pepper sauce, optional
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1/2 cup uncooked whole wheat orzo pasta
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2 cups cubed cooked turkey breast
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1 tablespoon minced fresh cilantro
Directions
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1.
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, if desired, pepper sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.
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2.
Meanwhile, cook orzo according to package directions; drain. Stir orzo and turkey into soup; heat through. Discard bay leaf. Sprinkle with cilantro.
Nutrition Facts
1-1/2 cups: 191 calories, 3g fat (1g saturated fat), 40mg cholesterol, 257mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.
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