A hearty soup for cool fall nights with root veggies loaded with vitamins.
- 1 pound ground turkey (or textured protein for the vegetarian)
- 1 tablespoon olive oil
- 1 small squash, chopped (butternut or in-season favourite)
- 1 small zucchini, chopped
- 1 small sweet red pepper, chopped
- I medium carrot
- I medium russet potato (diced)
- 2 cans (15 ounces each) diced tomatoes
- 1 cup chicken broth (or veggie)
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 3 tablespoons minced fresh cilantro
- Reduced-fat sour cream or plain Greek yogurt optional
- In a large saucepan, cook ground turkey over medium-high heat until no longer pink, 5-7 minutes; crumble meat; drain.
- Remove from pan; set aside.
- In the same saucepan, add oil and all chopped vegetables
- Cook and stir until vegetables are crisp-tender, 5-7 minutes.
- Add cooked turkey, tomatoes, chicken broth, salt and pepper; bring to a boil.
- Reduce to a simmer; cook, stirring occasionally, until vegetables are tender, 5-8 minutes.
- Stir in cilantro just before serving. If desired, top with sour cream or Greek yogurt
1-1/4 cups: 180 calories, 9g fat (3g saturated fat), 47mg cholesterol, 663mg sodium, 9g carbohydrate (6g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.