2 teaspoons vegetable oil
1 cup chopped onions
1 cup sliced fresh white mushrooms (optional)
1 clove garlic, minced
1 15-ounce can diced tomatoes
3 14-ounce cans low-sodium chicken broth
1 10.75-ounce can reduced-sodium cream of chicken soup
1 cup uncooked instant
2 cups chopped broccoli
2 cups chopped cooked
1/2 teaspoon freshly
Heat oil in large saucepan over medium-high heat.
Add onions, mushrooms, and minced garlic (if using); cook, stirring often, until onion is tender, about 5 minutes.
Add tomatoes, broth, soup, and rice. Cover and cook until rice is nearly tender, 15 to 20 minutes.
Stir in the broccoli and turkey; return to boil.
Reduce heat and simmer, partially covered, until broccoli is tender and turkey is heated through, about 5 minutes.
Remove from heat; stir in pepper.
Nutrition information per serving: 310 calories, 7g total fat, 2g saturated fat, 0g trans fat, 40mg cholesterol, 510mg sodium, 40g total carbohydrate, 4g fiber, 5g sugar, 23g protein
4 cloves garlic, minced, or 2 teaspoons minced garlic
2 carrots, chopped
1 medium onion, chopped
6 cups reduced-sodium chicken broth
3 pounds winter squash peeled and diced (about 6 cups)
1 plum tomato, chopped
¼ teaspoon crushed red pepper
¼ teaspoon salt
1⁄8 teaspoon freshly ground black pepper
2 15-ounce cans pinto or other canned beans, drained and rinsed
10 ounces spinach, stemmed, and coarsely chopped
1 lime, cut into wedges – optional
Melt butter in a Dutch oven (or thickwalled, usually cast iron cooking pot with tight-fitting lid) over medium-high heat. Add garlic, carrots, and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, 5 to 7 minutes. Add broth and scrape up any browned bits with a wooden spoon. Add squash, tomato, crushed red pepper, salt, and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, about 20 minutes.
Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, about 5 minutes. Serve with lime wedges.