Texas Vegetable Soup*
Source of Recipe
JoAnna Lund
List of Ingredients
Texas Vegetable Soup--freezes well--Serves 6 (1 1/2 cups)
16 oz ground 90% lean turkey 2 cups (one 16 oz can) tomatoes,
or beef coarsely chopped, and undrained
1 cup chopped onion 1 1/2 cups frozen whole-kernel corn,
1 cup chopped celery thawed
1 3/4 cups (one 14 1/2 oz can 1 cup frozen sliced carrots, thawed
Swanson Beef Broth 1 cup frozen cut green beans,
2 cups Healthy Request tomato juice thawed
or any reduced sodium tomato juice 1/2 teaspoon dried minced garlic
6 oz (8oz can) red kidney beans, 1 teaspoon chili seasoning
rinsed and drained 1/4 teaspoon black pepper
In a large saucepan sprayed with olive oil-flavored cooking spray, brown
meat and onion. Add celery, beef broth, tomato juice, kidney beans,
undrained tomatoes, corn, carrots, and green beans. Mix well to
combine. Stir in garlic, chili seasoning, and black pepper. Bring
mixture to a boil. Lower heat, cover and simmer for 30 minutes, stirring
occasionally.
HINT: Thaw vegetables by placing in a colander and rinsing under hot
water for one minute.
Each Serving Equals: 239 Calories; 7 gm Fat; 19 gm Protein; 25 gm
Carbohydrate;
356 mg Sodium ; 356 mg Calcium ; 6 gm Fiber
HE: 2 2/3 Veg; 2 1/2 Protein; 1/2 Bread; 6 Opt. Calories
DIABETIC: 2 Veg; 2 Meat; 1 Starch
"The Heart Smart Healthy Exchanges Cookbook" page 65
Recipe
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