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