Turkey Tortilla Soup

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Turkey Tortilla Soup

This tomato-based soup is an excellent way to use leftovers from roasted turkey or grilled chicken.

Ingredients

Servings  2   Serving Size   1 1/2 cups

  • 1 teaspoon canola or corn oil
  • 1/2 small onion (thinly sliced)
  • 1 small garlic clove (halved)
  • 1 14.5-ounce can no-salt-added whole tomatoes, undrained
  • 1 6-inch corn tortilla, chopped
  • 1 tablespoon tomato paste
  • 1 tablespoon chopped, fresh jalapeño (seeds and ribs discarded)
  • 1/4 teaspoon ground cumin
  • 1 cup fat-free, no salt added chicken broth
  • 1 cup chopped cooked skinless turkey breast or chicken breast, cooked without salt
  • 1 ounce queso fresco, crumbled, or farmer cheese, shredded (about 1/4 cup)
  • 2 tablespoons chopped avocado

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes or until soft, stirring occasionally. Stir in the tomatoes with liquid, tortilla, tomato paste, jalapeño, and cumin. Cook for 2 minutes, stirring constantly.
  2. In a blender, process the mixture until smooth. Return to the saucepan. Stir in the broth and turkey. Bring to a boil over medium-high heat. Reduce the heat and simmer for 15 minutes. Ladle into bowls. Sprinkle with the queso fresco and avocado.

Tip: Queso fresco (KAY-soh FRAY-skoh) literally translates to “fresh cheese.” It is a mild white Mexican cheese that crumbles nicely. You can use farmer cheese, another mild white cheese (similar to Monterey Jack), if queso fresco isn’t available.

Nutrition Facts

Turkey Tortilla Soup

CaloriesCalories

285 Per Serving

ProteinProtein

29g Per Serving

FiberFiber

6g Per Serving

Nutrition Facts

Calories 285
Total Fat 10.0 g
Saturated Fat 3.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 4.2 g
Cholesterol 70 mg
Sodium 295 mg
Total Carbohydrate 23 g
Dietary Fiber 6 g
Sugars 9 g
Protein 29 g

Dietary Exchanges
1/2 starch, 2 vegetable, 3 lean meat

This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

This tomato-based soup is an excellent way to use leftovers from roasted turkey or grilled chicken.

Nutrition Facts

Turkey Tortilla Soup

CaloriesCalories

285 Per Serving

ProteinProtein

29g Per Serving

FiberFiber

6g Per Serving
×
Calories 285
Total Fat 10.0 g
Saturated Fat 3.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 4.2 g
Cholesterol 70 mg
Sodium 295 mg
Total Carbohydrate 23 g
Dietary Fiber 6 g
Sugars 9 g
Protein 29 g

Dietary Exchanges
1/2 starch, 2 vegetable, 3 lean meat

Ingredients

Servings  2   Serving Size   1 1/2 cups

  • 1 teaspoon canola or corn oil
  • 1/2 small onion (thinly sliced)
  • 1 small garlic clove (halved)
  • 1 14.5-ounce can no-salt-added whole tomatoes, undrained
  • 1 6-inch corn tortilla, chopped
  • 1 tablespoon tomato paste
  • 1 tablespoon chopped, fresh jalapeño (seeds and ribs discarded)
  • 1/4 teaspoon ground cumin
  • 1 cup fat-free, no salt added chicken broth
  • 1 cup chopped cooked skinless turkey breast or chicken breast, cooked without salt
  • 1 ounce queso fresco, crumbled, or farmer cheese, shredded (about 1/4 cup)
  • 2 tablespoons chopped avocado

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes or until soft, stirring occasionally. Stir in the tomatoes with liquid, tortilla, tomato paste, jalapeño, and cumin. Cook for 2 minutes, stirring constantly.
  2. In a blender, process the mixture until smooth. Return to the saucepan. Stir in the broth and turkey. Bring to a boil over medium-high heat. Reduce the heat and simmer for 15 minutes. Ladle into bowls. Sprinkle with the queso fresco and avocado.

Tip: Queso fresco (KAY-soh FRAY-skoh) literally translates to “fresh cheese.” It is a mild white Mexican cheese that crumbles nicely. You can use farmer cheese, another mild white cheese (similar to Monterey Jack), if queso fresco isn’t available.

Diabetes and Heart Healthy Meals for Two

Diabetes and Heart Healthy Meals for Two

Each recipe was designed for two--perfect for adults without children in the house or for people living alone who want to keep leftovers to a minimum. With over 170 recipes, there are plenty of options to keep your heart at its healthiest and your blood glucose under control.

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This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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