(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. SautÃ© 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)