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Recipe

Turkey Minestrone

(makes 4 servings)

1/2tablespoon (7.5 ml) olive oil
1medium onion, chopped
1clove garlic, minced
6cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
1medium red skinned potato, scrubbed and diced
1/4cup (49 g) dried split peas
1/2teaspoon (2.5 ml) crushed dried basil
1/2teaspoon (2.5 ml) crushed dried thyme
1small bay leaf
1medium zucchini, cut into 1-inch cubes
1large ripe plum tomato, seeded and diced
115-ounce (450 g) cannellini beans, rinsed and drained
1cup (140 g) chopped cooked turkey meat or chicken breast
1/4cup chopped (15 g) flat-leaf parsley (optional)
2tablespoons (10 g) freshly grated Parmesan cheese (optional)

  1. In a large pot, heat oil over medium heat. Add onion and garlic. Sauté until onion is wilted, about 5 minutes. Stir in chicken broth.
  2. Raise heat and add potato, split peas, basil, thyme, and bay leaf. Bring to a boil, reduce heat and simmer, uncovered, for 30 minutes.
  3. Remove bay leaf. Stir in zucchini, tomato, cannellini beans, and turkey. Simmer, uncovered, another 15 minutes, stirring occasionally.
  4. Ladle into soup bowl. If using, sprinkle each serving with parsley and then some of the grated cheese. Serve hot.
Per serving:226 calories (16% calories from fat), 20 g protein, 4 g total fat (0.9 g saturated fat), 26 g carbohydrates, 7 g dietary fiber, 27 mg cholesterol, 253 mg sodium
Diabetic exchanges:2 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)



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Disclaimer: Diabetes is a serious disease requiring professional medical attention. The information and recipes on this site, although as accurate and timely as feasibly possible, should not be considered as medical advice, nor as a substitute for the same. All recipes and menus are provided with the implied understanding that directions for exchange sizes will be strictly adhered to, and that blood glucose levels can be affected by not following individualized dietary guidelines as directed by your physician and/or health-care-team.

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