Diabetic Recipes
Turkey Minestrone
(makes 4 servings)
| 1/2 | tablespoon (7.5 ml) olive oil |
| 1 | medium onion, chopped |
| 1 | clove garlic, minced |
| 6 | cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth |
| 1 | medium red skinned potato, scrubbed and diced |
| 1/4 | cup (49 g) dried split peas |
| 1/2 | teaspoon (2.5 ml) crushed dried basil |
| 1/2 | teaspoon (2.5 ml) crushed dried thyme |
| 1 | small bay leaf |
| 1 | medium zucchini, cut into 1-inch cubes |
| 1 | large ripe plum tomato, seeded and diced |
| 1 | 15-ounce (450 g) cannellini beans, rinsed and drained |
| 1 | cup (140 g) chopped cooked turkey meat or chicken breast |
| 1/4 | cup chopped (15 g) flat-leaf parsley (optional) |
| 2 | tablespoons (10 g) freshly grated Parmesan cheese (optional) |
- 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.
- Raise heat and add potato, split peas, basil, thyme, and bay leaf. Bring to a boil, reduce heat and simmer, uncovered, for 30 minutes.
- Remove bay leaf. Stir in zucchini, tomato, cannellini beans, and turkey. Simmer, uncovered, another 15 minutes, stirring occasionally.
- 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) |
