With this hearty lo-cal soup, you can have a large bowl!
32 oz. Vegetable Broth, low sodium I used Pacific brand since the sodium is 70mg
28 oz. can Crushed or Diced tomatoes, no salt added I used Simple Truth Organic
1/2 lb. Extra Lean Ground Beef or Turkey, 93/7 or better
1 c. Diced or Sliced Peppers, Green, Red, Yellow, or Orange
1/2 c. Diced Onion
1 c. Fresh Spinach
1 tsp. Italian Seasoning I used Mrs. Dash
1/2 tsp. Garlic, Fresh or from Jar
1 T. Olive Oil
1/2 C. Brown or Black Rice, drained and rinsed Instant rice is lower in carbs
Pour Vegetable Broth and Tomatoes into large sauce pan on medium heat. Add Seasoning and Garlic. In the meantime, brown ground meat with a sprinkle of seasoning. Add Meat, Peppers, Onions, Spinach and Rice to soup base. Allow to sit at medium-low medium heat for 30 minutes.
Serves 4-6 Calories: 270 per serving (4)
Carbs 39g Fat 24.5g (19g poly- and mon-, 2g sat) Protein 16 g
You can adjust the carbs and fats based on your dietary needs by changing how much rice and olive oil you use.