Turkey & Squash Soup

By mikinsue

Nutrition

Per serving: 238 calories; 3 g fat ( 1 g sat , 1 g mono ); 33 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 25 g protein; 6 g fiber; 274 mg sodium; 555 mg potassium.

Nutrition Bonus: Vitamin A (260% daily value), Vitamin C (120% dv), Folate (21% dv), Iron (20% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat

Ingredients

• 2 teaspoons canola oil or oil spray
• 2 leeks or onion, trimmed, chopped and rinsed
• 1 red bell pepper, chopped
• 3 cloves garlic, minced
• 4 cups reduced-sodium chicken broth
• 1 1/2 pounds butternut squash, (1 small to medium), peeled, seeded and cut into 1-inch cubes
• 2 tablespoons minced fresh thyme, or 2 teaspoons dried thyme
• 1 1/2 teaspoons ground cumin
• 1 pound chicken cutlets, cut into 1/2-by-2-inch strips
• 2 cups frozen corn kernels
• 2 tablespoons lime juice
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Preparation

Step 1

Heat oil in a Dutch oven over medium-high heat. Add leeks and bell pepper; cook, stirring often, until the vegetables begin to soften, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in 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 to a simmer and cook until the turkey is just cooked through, 3 to 4 minutes. Add lime juice and crushed red pepper. Season with salt and pepper.