Friday, December 2, 2011

Hearty Turkey and Brown Rice Soup

Use this recipe to use up your turkey leftovers (if they haven't been used up yet) or for a frozen turkey.  If your leftovers are gone, consider buying turkey on sale (at $.59/lb) for sandwiches or another feast and make a flavorful stock.  This hearty soup has turkey and the traditional vegetables: carrots, celery, and onion, but I used brown rice instead of egg pasta.  This add a whole grain serving and adds extra fiber and vitamins to the soup.  This recipe makes about 10 good size portions and that's a lot of turkey soup for 2.  I usually freeze half, then I can enjoy it again later instead of letting it go to waste!

The key to making stock is time.  It takes a while for the flavors from the meat and vegetables to get into the stock, and you must be patient.  But it is so worth it because the rest of the recipe is super easy! The great thing about making your own stock is you can adjust the sodium content to your needs.  Many commercial stocks have up to 700 mg sodium per serving... your daily goal should be at 1500 mg sodium!  Making your own allows to to just use spices...or just a dash of salt.  

Hearty Turkey and Brown Rice Soup
Serves 10
Ingredients:
10 cups of water
1 Turkey carcass
2 onions, diced
5 celery stalks, diced
5 carrots, sliced
1 clove of garlic, crushed
1 Bay leaf
1 tsp oregano
1 tsp thyme
1 Tbsp garlic powder
3 cups of turkey meat (white and dark)
2.5 cups brown rice, cooked
1/8 tsp salt

Directions: Place half of the carrots, onion, garlic, and celery in a large saucepan with the turkey bones and water.  Bring to a boil, then reduce to simmering.  Add the herbs and allow to simmer for 3 hours. Remove the large bones from the broth and strain into a bowl (save the veggies).  Allow to cool for 10 minutes and scrape off the extra fat on top.  Place broth and vegetables back into the pan.  Add the turkey meat, remaining vegetables, rice, and salt and allow to simmer, covered, for 20 minutes.  You may need additional water if it starts looking dry.  Serve hot!  

Nutrition Facts: 1 cup of soup
160 calories, 16 g carbohydrates, 14 g protein, 4 g fat, 3 g fiber, 95 mg sodium

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