Healthy Recipes - Turkey & Squash Soup

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Turkey & Squash Soup

EatingWell Test Kitchen

This Southwestern-inspired turkey-and-squash soup gets a little kick from crushed red pepper and some zing from fresh lime juice. You can use leftover turkey or chicken (instead of the cutlets); dice it and add a few minutes before serving. Serve with cornbread.

Servings: 6 servings, about 1 1/2 cups each
Total Time: 45 minutes
Ease of Preparation: Easy
Health: Low Sodium, Heart Healthy, Healthy Weight, High Fiber, Low Cholesterol, Diabetes Appropriate, Low Calorie, High Potassium, Low Sat Fat

Ingredients:

Turkey & Squash Soup
2 teaspoons canola oil
2 leeks , trimmed, chopped and rinsed
1 red bell pepper , chopped
3 cloves garlic , minced
4 cups reduced-sodium chicken broth
1 1/2 pounds butternut squash (1 small to medium), peeled, seeded and cut into 1-inch cubes
2 tablespoons minced fresh thyme or 2 teaspoons dried thyme
1 1/2 teaspoons ground cumin
1 pound turkey cutlets , cut into 1/2-by-2-inch strips
2 cups frozen corn kernels
2 tablespoons lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
Freshly ground pepper to taste

Steps:

1: Heat oil in a Dutch oven over medium-high heat. Add leeks and bell pepper; cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.

2: Add turkey and corn; return to a simmer and cook until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.

Nutrition: (Per serving)

Calories - 238
Carbohydrates - 31
Fat - 3
Saturated Fat - 1
Monounsaturated Fat - 1
Protein - 25
Cholesterol - 33
Dietary Fiber - 6
Potassium - 555
Sodium - 274
Nutrition Bonus - Vitamin A (260 daily value), Vitamin C (120 dv), Folate (21 dv), Iron (20 dv).

Related Links:

• Crispy Turkey Tostadas
• New Ways to Use Thanksgiving Leftovers

EatingWell

This news arrived on: 11/24/2009

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