Turkey and Wild Rice Soup

By dette

Betty Crocker's Heart Healthy Cookbook shares a recipe! Looking for a hearty and warm dinner? Enjoy this turkey soup made with rice - ready in 40 minutes.

Ingredients

• 1 tablespoon butter
• 2 tablespoons canola or soybean oil
• 1/2 cup Gold Medal® all-purpose flour
• 2 cups water
• 2 cups cut-up cooked turkey, chicken or ham
• 3 1/2 cups Progresso® chicken broth (frfom 32 oz carton)
• 1 jar (4.5 oz) Green Giant® sliced mushrooms, drained
• 2 tablespoons instant chopped onion
• 1 package (6 ounces) original-flavor long-grain and wild rice mix
• 2 cups original soy milk or fat-free (skim) milk
• 1/4 cup slivered almonds, toasted*

Preparation

Step 1

1 Melt butter in 5-quart Dutch oven over medium heat. Stir in oil and flour with wire whisk until well blended. Stir in water, turkey, water, broth, mushrooms, onion, rice and rice seasoning packet.
2 Heat to boiling over high heat, stirring occasionally. Reduce heat to medium-low. Cover and simmer about 25 minutes or until rice is tender.
3 Stir in soy milk; heat just to boiling. Remove from heat. Sprinkle each serving with almonds

*To toast nuts, bake uncovered in ungreased shallow pan in 350º oven about 10 minutes, stirring occasionally, until golden brown. Or cook in ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.

“I eat a broth-based soup every single day, even weekends, because it fills me up and I can eat a lot. This turkey soup, being low-fat and low in calories and carbs, is great!” Nancy D.

Soy milk is a great alternative to regular milk because it gives you many of the same nutrients, and studies show that soy protein, when eaten in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease.


1 Serving (1 Serving)Calories 190(Calories from Fat 80),Total Fat 9g(Saturated Fat 1 1/2g,Trans Fat 0g),Cholesterol 25mg;Sodium 480mg;Total Carbohydrate 14g(Dietary Fiber 1g,Sugars 2g),Protein 13g;Percent Daily Value*:Vitamin A 4.00%;Vitamin C 0.00%;Calcium 8.00%;Iron 10.00%;Exchanges:nc Starch;nc Fruit;nc Other Carbohydrate;nc Skim Milk;nc Low-Fat Milk;nc Milk;nc Vegetable;nc Very Lean Meat;nc Lean Meat;nc High-Fat Meat;nc Fat;Carbohydrate Choices:nc;*Percent Daily Values are based on a 2,000 calorie diet.