Turkey Minestrone

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)

  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)