TURKEY AND VEGETABLE SOUP WITH CHEDDAR BRUSCHETTA
SERVING SIZE: 2

2 teaspoons olive oil, divided
1 cup sliced onion
1 cup sliced carrots
2 cups broccoli florets
1-1/2 cups fat-free reduced-sodium chicken broth
1-1/2 cups water
5 ounces washed ready-to-eat spinach (about 5 cups)
6 ounces roasted turkey cut into
1/2 -to- 1 inch pieces (about 1 cup)
Salt and freshly ground black pepper to taste
1 ounce shredded reduced-fat cheddar cheese (scant 1/4 cup)
2 slices whole-grain French bread

1. Heat oil in a large nonstick saucepan over medium-high heat
and add onion, carrots, and broccoli. Saute 5 minutes.
 
2. Add chicken broth and water. Raise heat, bring
to a boil, and cook 5 minutes.
 

3. Lower heat to medium and add spinach and turkey. Simmer
for 2 minutes or until turkey is warmed through and spinach
is wilted. Add salt and pepper.
 
4. Sprinkle cheddar cheese on bread slices and toast in
toaster oven or under a broiler. Serve with soup.

Nutritional Information Per Serving (1/2 of recipe):
Calories: 361, Fat: 10 g, Cholesterol: 79 mg, Sodium: 777 mg,
Carbohydrate: 31 g, Dietary Fiber: 8 g, Sugars: 11 g, Protein: 38 g
Diabetic Exchanges: 1 Starch, 4 Very Lean Meat, 3 Vegetable, 1-1/2 Fat

BREAKFAST EGG SANDWHICH

Serving Size: 2

2 whole eggs
4 egg whites
2 ounces lean ham, torn into bite-size pieces (1/2 cup)
Salt and freshly ground black pepper, to taste
Olive oil cooking spray
4 slices whole-wheat bread

1. Whisk together whole eggs and egg whites.

2. Stir in ham, salt, and pepper.

3. Heat a medium nonstick skillet over medium heat, spray with
cooking spray, and add the egg mixture. Let sit for 3 to 4
minutes without stirring. Flip eggs over and cook 30 seconds.
 
4. Toast bread and spray one side of each slice with cooking
spray. Divide eggs in half. Fold each half to fit in
between the two bread slices, sprayed sides in.

Nutritional Information Per Serving (1 sandwich):
Calories: 291, Fat: 9 g, Cholesterol: 229 mg, Sodium: 844 mg,
Carbohydrate: 27 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 26 g
Diabetic Exchanges: 2 Starch, 2 Lean Meat, 1/2 Fat

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