Recipes: Soup and Bread

the recipes

april 2002

Soup and Bread

Spicy Turkey Soup

(makes 4 servings)

1/2	pound (480 g) ground turkey
1/2	cup (80 g) chopped onion
1	clove garlic, minced
2	15-ounce (450 g) cans red kidney beans, drained
2	14 1/2-ounce (435 g) cans no-salt-added stewed tomatoes
2	teaspoons chili powder
1	teaspoon crushed dried oregano
1/2	teaspoon ground cumin
2	tablespoons balsamic vinegar
1/4	cup (28 g) shredded cheddar cheese
1/4	cup (60 g) low-fat sour cream
2	scallions, white part and 1 inch (2.5 cm) green, thinly sliced

In a heavy pot, sauté ground turkey, onion, and garlic for 10 minutes. Drain off and discard any fat.
Stir in beans, tomatoes, chili powder, oregano, and cumin. Simmer for 15 minutes. Stir in the vinegar and ladle into hot soup bowls.
Top each serving with some of the cheese, a dollop of sour cream, and a sprinkling of scallion. Serve at once.

Per serving:	370 calories (12% calories from fat), 30 g protein, 5 g total fat (2.5 g saturated fat), 52 g carbohydrate, 18 g dietary fiber, 51 mg cholesterol, 583 mg sodium, 874 mg potassium
Diabetic exchanges:	3 very lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch, 3 vegetable)

Yeasted Corn Bread

Adapted from Heartland Cooking: Breads by Frances Towner Giedt

1-Pound Loaf of Bread (12 slices)

3/4	cup (90 ml) plus 2 tablespoons spring water at 75°F (24°C)
2	cups (280 g) white bread flour
2/3	cup (113 g) stone-ground cornmeal
3	tablespoons dry buttermilk
1/4	teaspoon baking soda
2	teaspoons sugar
1	teaspoon salt
1	tablespoon olive oil
1 1/2	teaspoons rapid rise yeast or 2 teaspoons active dry yeast

1 1/2-Pound Loaf of Bread (18 slices)

1 1/2	cups (360 ml) spring water at 75°F (24°C)
2 2/3	cups (373 g) white bread flour
1	cup (170 g) stone-ground cornmeal
1/4	cup (35 g) dry buttermilk
1/2	teaspoon baking soda
1	tablespoon sugar
1 1/2	teaspoons salt
1 1/2	tablespoons olive oil
2	teaspoons rapid-rise yeast or 1 tablespoon active dry yeast

Put ingredients in the bread pan and assemble the bread machine, following the manufacturer's instructions.
Select regular, rapid, or delayed bake cycle, and medium-crust setting.
Bake and cool as directed, following the manufacturer's instructions.

Per slice:	139 calories (11% calories from fat), 5 g protein, 2 g total fat (0.2 g saturated fat), 25 g carbohydrates, 1 g dietary fiber, 1 mg cholesterol, 241 mg sodium, 116 mg potassium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

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