Contributed By: juicypeas
Healthy Calendar Diabetic Cooking
Hearty soup.
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Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 6
Origin: American
Nutrition Content: Low Fat
Meal Type: Soups & Stews
Ingredients
2 tsp. Margarine
1 cup Finely diced carrots
1 cup Finely diced onions
1/2 cup Finely diced celery
1 cup Sliced mushrooms
1 Garlic clove, minced
2 tblsp. All-purpose flour
3 cans (14.5 oz. each) 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 Fat-free evaporated milk
1/4 tsp. Salt (optional)
1/4 tsp. Ground black pepper
Preparation
Heat margarine in a large soup pot over medium-high heat. Add carrots, onion, celery and mushrooms and saute until beginning to borwn. Add garlic and saute for 1 more minute. Add flour, stirring constantly and cook for 1 minute. Add chicken broth and stir, making sure to scrape the brown bits on the bottom of the pan. Add thyme, bay leaf, turkey and rice and bring to a boil. Reduce heat, cover and simmer for 25 minutes. Add evaporated milk and bring to a boil for 1 minute. Add salt and pepper and remove bay leaf before serving.
Cook's Notes
Nutrition Information
Calories: 175
;
Total Fat: 2 g.
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Saturated Fat: 0 g.
;
Carbohydrates: 21 g.
;
Protein: 18 g.
;
Sodium: 678 mg.
;
Fiber: 2 g.