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Turkey soup a cozy, but smart meal option



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.

IMAG3811This 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®
  • Benecol®

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

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