Turkey and Wild Rice Soup

Description

• Source: Healthy Calendar Diabetic Cooking
• Number of Servings: 7

Ingredients

• 2 tsp margarine
• 1 cup finely diced carrot
• 1 cup finely diced onion
• ½ cup finely diced celery
• 1 cup sliced mushrooms (save yourself some prep time and buy pre-sliced mushrooms.)
• 1 garlic clove, minced
• 2 tbsp all-purpose flour
• 3 x 14.5oz cans fat-free, reduced-sodium chicken broth
• ¼ tsp dried thyme
• 1 bay leaf
• 2 cups roasted turkey breast, chopped
• 1 cup uncooked wild and long-grain rice
• ½ cup evaporated fat-free milk
• ¼ tsp salt (optional)
• ¼ tsp ground black pepper

Procedures

1. Heat margarine in a large soup pot over medium-high heat.
2. Add carrots, onion, celery, and mushrooms and sauté until beginning to brown.
3. Add garlic and sauté for 1 more minute.
4. Add flour, stirring constantly, and cook for 1 minute.
5. Add chicken broth and stir (make sure to scrape the brown bits on the bottom of pan).
6. Add thyme, bay leaf, turkey, and rice; bring to a boil.
7. Reduce heat to a simmer; cover and cook for 25 minutes.
8. Add evaporated milk; bring to a boil for 1 minute.
9. Add salt and pepper.
10. Remove bay leaf before serving.

Nutritional information

Per 1 cup serving:

• 175 Calories | 15 Calories From Fat | 2g Total Fat | 0g Saturated Fat | 33mg Cholesterol | 678mg Sodium | 21g Total Carbs | 2g Dietary Fiber | 5g Sugars | 18g Protein
• Exchanges: 1 Starch | 2 Very Lean Meat | 1 Vegetable