Turkey and Butternut Squash Soup Recipe

5 months ago 506

Providing six grams of fiber and with a 90 percent water content, winter squash is the perfect “volumetric” food (it gets you full on fewer calories), which is an important factor in promoting fat loss. A study from the American Journal of Clinical Nutrition found that increasing portions of vegetables and decreasing portions of grains not only resulted in greater vegetable consumption but also decreased calorie intake at that meal by 14 percent.

The take-home message is that eating more fiber-packed vegetables, such as squash, throughout the day is an effective strategy for controlling calories and keeping your hunger level in check. That’s why we love this comforting soup: It’s low in fat and packed with protein and will keep you feeling full longer.

Turkey & Butternut Squash Soup

Turkey & Butternut Squash Soup

Turkey and Butternut Squash Soup

INGREDIENTS

2 tsp. canola oil3 leeks, rinsed, chopped and trimmed2 small red bell peppers, chopped3 cloves garlic, minced4 cups reduced-sodium vegetable broth1 tsp. cumin2 tsp. dried rosemary1 medium butternut squash, peeled, seeded and cut into 1-inch cubes1 lb. turkey breast cutlets, cut into bite-sized stripsJuice from 1 lime½ tsp. crushed red pepper

DIRECTIONS

Heat oil in a large soup pot. Add leeks and bell peppers and cook for about 3 to 4 minutes, stirring often until the vegetables soften. Add garlic and cook for another minute. Stir in the broth, cumin, rosemary, and squash; cover and bring to a boil. Reduce heat and cook until vegetables are tender. Add turkey and return to a simmer until the turkey is cooked, about 5 minutes. Add lime juice and crushed red pepper.

Nutrients per serving: Calories: 235, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 51 mg, Sodium: 159 mg, Total Carbohydrates: 20 g, Dietary Fiber: 3 g, Sugars: 7 g, Protein: 29 g, Iron: 3 mg

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