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Recipe for Health: Planning ahead eases meal preparation

BY BECKY VARNER Published: March 27, 2013
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Handy ingredients

Other ingredients you would need to have on hand for our turkey soup with garbanzo beans and spinach plus the salad to serve include:

Produce:

8 cups prewashed mixed salad greens

Dairy:

Part skim and low moisture grated mozzarella cheese

Canned:

16 ounce can of garbanzo beans

2 cups low sodium chicken broth

11 ounce can mandarin oranges, packed in water

2 cups of spaghetti sauce

Miscellaneous:

Cayenne pepper

Light Vinaigrette Salad Dressing (or other favorite)

Sliced almonds

Frozen:

Cut leaf spinach

Quick meal

Here is a great soup recipe that takes minimal preparation time and less than 15 minutes cooking time. The key is that it uses few ingredients and they are ready to go in the recipe. To minimize preparation time even more, remove frozen turkey from freezer and place in the refrigerator the night before to thaw.

Turkey Soup with Garbanzo Beans and Spinach

Makes 4 generous servings

12 ounces cooked ground turkey breast

16 ounce can garbanzo beans, not drained

2 cups low sodium chicken broth

2 cups spaghetti sauce

½ cup water

1/8 teaspoon cayenne pepper

8 ounces frozen cut leaf spinach

Place turkey breast, garbanzo beans, chicken broth, spaghetti sauce, water and cayenne pepper in a large pot. Bring to a simmer and cook about 5 minutes.

Add spinach and cook 6 to 7 minutes.

Nutrition Information: This recipe makes 4 servings. Each serving contains approximately 330 calories and 8 grams fat.

Variations: Lean beef can be substituted for the turkey and fresh kale can be substituted for the spinach.

Serving Suggestions: Serve with mixed green salad and a whole grain roll and the meal will include something from every group in MyPlate.

Mixed Green Salad

Makes 4 generous servings

8 cups mixed salad greens, prewashed

4 ounces part skim mozzarella cheese

11 ounce can mandarin oranges, packed in water

¼ cup sliced almonds

Favorite bottled light vinaigrette salad dressing

Place 2 cups salad greens on four serving plates.

Sprinkle each with ¼ of the mozzarella cheese, mandarin oranges and almonds.

• Dress lightly with salad dressing.

Nutrition information: This recipe makes 4 servings. Each serving contains approximately 165 calories, 8 grams fat and 183 milligrams sodium before adding salad dressing.

Class planned

Becky will teach a Healthy Learn with Brunch cooking class at 9:30 a.m. April 3 at Uptown Grocery Co., 1230 W Covell Road, in Edmond. Class size is limited. Call 302-6273, ext. 332, for reservations.