Archive for November 7th, 2013
The fall change in weather and the approaching holidays bring opportunities for soup with meals and ideas that use a fall holiday favorite – turkey. Hearty Wild Rice Turkey Soup is not just a turkey dish, but it also offers a wise choice for those living with diabetes and those trying to eat healthier.
Whether your turkey is cubed from the deli or leftovers from a holiday meal, it offers a lean, high protein ingredient. Turkey breast is low in fat and contains only about 30 calories per ounce. The recipe referenced calls for about 8 ounces of chopped turkey in the entire dish.
The dish is also a low-carb delight because its main source of carbohydrates – long grain wild rice – adds only about 10 grams of carbs per serving. Uncle Ben’s Wild Rice also provides a hearty, nutty flavor and is a source of fiber, protein and whole grains.
This dish contains tasty fresh vegetables (onions and celery) that are sautéed in a margarine-type spread instead of oil. The Diabetes Management & Supplies “I’m in Control” program recommends using plant stanols to get a heart-health benefit. Plant stanols or plant sterol esters lower total cholesterol and LDL.
They are found in fortified items such as margarine-type spreads, orange juice, cheese, and yogurts. These products can be found in your local grocery story.
Recommended intake 2 grams /day = 2 Tbsp of these:
- Smart Balance®
- Promise Activ®
The rest of the soup contains your choice of canned or frozen vegetables. The examples shown use a frozen blend of corn, green beans, peas and carrots. If you use canned veggies, it is recommended that you rinse them thoroughly to eliminate the excess salt. There’s plenty of salt in the low-sodium chicken broth and no other salt was added in cooking or at the table.
See recipe: Hearty Wild Rice Turkey Soup
1 TBSP heart-healthy buttery spread containing phytosterols (Benecol, Smart Balance, or Promise Activ)
2 TBSP finely chopped white onion
2 medium (6 inches) celery ribs, chopped
¼ tsp black pepper
8 oz leftover chopped cooked turkey (about 2 cups)
2 cans (14.5 oz) fat-free, reduced-sodium chicken broth
1 cup leftover (or frozen) chopped mixed vegetables
1 cup cooked wild rice blend, any brand
½ tsp onion powder
½ tsp ground thyme
In a medium saucepan (2-3 quarts), melt margarine over medium heat. Add chopped onion and celery and sauté until vegetables are softened. Sprinkle with black pepper. Added chopped turkey, broth, vegetables, rice, onion powder and thyme. Bring to a simmer and cover. Cook 20 minutes. Serve with whole grain crackers.
Preparation time: 5 minutes
Cooking time: 25 minutes
Serving Size: 1 cup
Per serving: Calories: 127 | Carbohydrate: 10g | Protein: 15g | Fat: 3g | Saturated fat: 1g | Cholesterol: 36mg | Sodium: 149mg | Fiber: 2g
Exchanges per serving: ½ starch | 2 lean meat | Carbohydrate choices: ½