Asian-Style Turkey Soup

Serves 8 (about ¾ cup)

Easy to put together, and plenty for future lunches and dinners.  Portion out into freezer-safe containers, label and freeze for a quick and healthy meal.

Ingredients

            3 green onions

2 tsp olive or vegetable oil

1 package (20 ounces) turkey breast tenderloins, cut into 1-inch pieces

¾ cup sliced celery (about 2 large stalks)

½ cup diced carrots (about 2 medium)

1 carton (32 ounces) chicken broth or Progresso Chicken Cooking Stock

3 Tbsp stir-fry sauce or ponzu sauce

½ cup uncooked white rice

Directions

1. Remove green tops from onions; slice and refrigerate.  Chop white parts of onions.  In 12-inch skillet, heat oil over medium-high heat.  Add turkey and white parts of onions; cook 3 to 4 minutes, stirring occasionally, until turkey is lightly browned on outside.
2. Spray 3 to 4-quart slow cooker with cooking spray. In cooker, mix turkey mixture, celery and carrots.  Stir in broth and stir-fry sauce or ponzu.
3. Cover; cook on low heat setting 6 to 7 hours.
4. Stir in rice. Increase heat setting to High.  Cover; cook 20 to 30 minutes longer or until rice is tender.  Garnish with green onion tops.

Nutrition per serving:  145 calories; 19 grams protein (22 grams if using Progresso Cooking Stock)

Recipe adapted Progresso: www.progresso.com/recipes

Mexi Cheese Cubes

If you find plain low-fat cheese a bit boring, punch up the flavor with some spice!

Ingredients

½ cup small cubes reduced fat cheese

¼ tsp chili powder

¼ tsp cumin powder

¼ tsp garlic powder

¼ tsp onion powder

Directions

            In small bowl add all ingredients and mix well.  (The seasoning sticks to the outside of the cheese.)  Keep cold until ready to serve.

Nutrition per serving:  170 calories; 15 grams protein

Recipe from “Weight Loss Surgery Cookbook for Dummies” by Brian K. Davidson, David “Chef Dave” Fouts, and Karen Meyers, MS, RD/LDN