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Spicy Turkey Soup

Source of Recipe

©1997, 1998, 1999, 2000, 2001, 2002 Diabetic-Lifestyle Online Magazine


Recipe Introduction

(makes 4 servings)

List of Ingredients

1/2 pound (480 g) ground turkey
1/2 cup (80 g) chopped onion
1 clove garlic, minced
2 15-ounce (450 g) cans red kidney beans, drained
2 14 1/2-ounce (435 g) cans no-salt-added stewed tomatoes
2 teaspoons chili powder
1 teaspoon crushed dried oregano
1/2 teaspoon ground cumin
2 tablespoons balsamic vinegar
1/4 cup (28 g) shredded cheddar cheese
1/4 cup (60 g) low-fat sour cream
2 scallions, white part and 1 inch (2.5 cm) green, thinly sliced





Recipe

In a heavy pot, sauté ground turkey, onion, and garlic for 10 minutes. Drain off and discard any fat.
Stir in beans, tomatoes, chili powder, oregano, and cumin. Simmer for 15 minutes. Stir in the vinegar and ladle into hot soup bowls.
Top each serving with some of the cheese, a dollop of sour cream, and a sprinkling of scallion. Serve at once.
Per serving: 370 calories (12% calories from fat), 30 g protein, 5 g total fat (2.5 g saturated fat), 52 g carbohydrate, 18 g dietary fiber, 51 mg cholesterol, 583 mg sodium, 874 mg potassium
Diabetic exchanges: 3 very lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch, 3 vegetable)