Turkey and Wild Rice Soup

Turkey & Wild Rice Soup - 21g Carbs, 2g Fiber, 5g Sugar

From: Healthy Calendar Diabetic Cooking Save yourself some prep time and buy pre-sliced mushrooms. Number of Servings: 7 Serving Size: 1 cup

2 tsp margarine 1 cup finely diced carrot 1 cup finely diced onion 1/2 cup finely diced celery 1 cup sliced mushrooms 1 garlic clove, minced 2 Tbsp all-purpose flour 3 14.5oz cans fat-free, reduced-sodium chicken broth 1/4 tsp dried thyme 1 bay leaf 2 cups roasted turkey breast, chopped 1 cup uncooked wild and long-grain rice 1/2 cup evaporated fat-free milk 1/4 tsp salt (optional) 1/4 tsp ground black pepper

1. Heat margarine in a large soup pot over medium-high heat. Add carrots, onion, celery, and mushrooms and saute until beginning to brown. Add garlic and saute for 1 more minute. 2. Add flour, stirring constantly, and cook for 1 minute. Add chicken broth and stir (make sure to scrape the brown bits on the bottom of pan).

3. Add thyme, bay leaf, turkey, and rice; bring to a boil. 4. Reduce heat to a simmer; cover and cook for 25 minutes. Add evaporated milk; bring to a boil for 1 minute. Add salt and pepper. Remove bay leaf before serving.

Exchanges Per Serving: 1 Starch, 2 Very Lean Meat, 1 Vegetable

Nutrition per 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

Contributed by :

 * Healthy Recipes For Diabetic Friends Y-Group