Turkey & Squash Soup
- 2 teaspoons canola oil
- 2 leeks, trimmed, cleaned and
chopped (3 1/2 cups)
- 1 red bell pepper, cored, seeded
- 3 cloves minced garlic
- 4 cups fat-free chicken broth
- 1 1/2 pounds butternut squash,
(1 large) peeled, seeded and
cut into 1-inch cubes
- 2 teaspoons dried thyme,
or 2 TBSP Fresh Thyme
- 1 1/2 teaspoons ground cumin
- 1 pound turkey breast cutlet,
cut into 1/2-by-2-inch strips
- 2 cups frozen kernel corn
- 2 Tablespoons fresh lime juice
- 1/2 teaspoon crushed red pepper flakes
- fresh ground black pepper and salt
In a dutch oven, heat oil over medium-high heat. Add leeks and peppers and saute until vegetables begin to soften, 3 to 4 minutes. Add garlic and saute 1 minute.
Stir in chicken broth, squash, thyme and cumin; cover and bring to a boil. Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
Add turkey and corn; return the broth to a simmer. Simmer for 3 to 4 minutes, or until the turkey is just cooked through. Add lime juice and red-pepper flakes. Gently warm the soup until heated through. Season with salt and pepper to taste and serve.
About leeks: Choose those with crisp, brightly colored leaves and an unblemished white portion. Avoid any with withered or yellow-spotted leaves. The smaller the leek, the more tender it will be. Refrigerate leeks in a plastic bag up to 5 days. Before using, trim rootlets and the darkest portion of the green tops (the whole leek is edible, but the darker green portions have a stronger, less pleasant flavor). Slit the leeks from top to bottom and wash thoroughly to remove all the dirt trapped between the leaf layers.
Nutrition Facts (7 PP)
Amount Per Serving:
Calories 279 - Calories from Fat 39
Percent Total Calories From: Fat 14%, Protein 35%, Carbohydrate 51%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 31mg, Sodium 1405mg, Total Carbohydrate 36g, Dietary Fiber 3g, Protein 24g, Vitamin A 9909 units, Vitamin C 60 units, Calcium 0 units, Iron 4 units