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cooking spray corn oil onion celery chicken broth salt turkey breast frozen green peas corn pepper red hot pepper
Viewed: 61 - Published at: 5 years agoIngredients
- Cooking spray
- 1 teaspoon canola or corn oil
- 1 medium onion, chopped
- 1/2 medium rib of celery, diced
- 6 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
- 1 cup canned no-salt-added diced tomatoes, drained
- 1 cup chopped cooked turkey breast, cooked without salt, all visible fat and skin discarded
- 1/2 cup frozen green peas
- 1/2 cup frozen whole-kernel corn
- 1/2 teaspoon pepper
- 1/4 teaspoon red hot-pepper sauce
Method
- Lightly spray a stockpot with cooking spray.
- Put the oil in the pot, swirling to coat the bottom.
- Cook the onion and celery over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently.
- Stir in the remaining ingredients.
- Increase the heat to high and bring to a simmer.
- Reduce the heat and simmer, covered, for 20 minutes.
- (Per serving)
- Calories: 84
- Total fat: 1.5g
- Saturated: 0.0g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 0.5g
- Cholesterol: 20mg
- Sodium: 59mg
- Carbohydrates: 8g
- Fiber: 2g
- Sugars: 3g
- Protein: 11g
- Calcium: 32mg
- Potassium: 340mg
- 1/2 starch
- 1 very lean meat
