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.
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
- 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.
- 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.
- Cover; cook on low heat setting 6 to 7 hours.
- 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!
½ cup small cubes reduced fat cheese
¼ tsp chili powder
¼ tsp cumin powder
¼ tsp garlic powder
¼ tsp onion powder
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