Turkey Tomato Veg Bean soup (my recipe)
Angela's Turkey tomato veg soup (note, thick like chili)
Low fat, low calorie (cal breakdown at end of recipe)
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Makes total approx 14 cups for whole recipe
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Ingredients:
Ground turkey, or ground chicken (lean): 2.5 cups or 0.500 kg/500 g.
(can use soy product instead of meat)
Beans: either kidney, or mixed: kidney, chick peas, black eyed peas:
1 can = 2 cups measured
Corn, yellow, frozen or canned: 1 cup
Celery, 2 medium stalks, chopped
Onions, green, chopped: 1 cup
Choice of ONE of, in amount of 1/2 cup, uncooked:
a) long grain brown rice
b) whole wheat pasta (spirals, penne, etc)
c) barley
1 Tomatoes, stewed, can large: = 4.3 cups
1 Tomato sauce, heinz or other, can regular: = 1.65 cups
1 Tomato juice, canned = one 10 oz can = 1.25 cups
Add pepper, parsley or whatever seasoning desired except salt
can also add garlic 1 tsp. crushed
Tips: look for low sodium equivalents for tomato products, they have high sodium.
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instructions
Large pot:
Put in raw ground meat and cook until done, chop up as you cook so it is finely separated and well cooked.
if sticking to pot, add 1/2 cup low sodium and/or low fat chicken stock
Once meat is cooked, put in canned tomatoes, sauces, juice and stir
add all other ingredients: veg, beans, rice (uncooked), and stir, add pepper and other spices as you like.
Simmer on low heat until rice is cooked well, stir to make sure no sticking on bottom.
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May be frozen individually, defrosts and reheats well.
Dietary breakdown:
approximates per 1 cup serving:
Calories total: 158 calories
Fat: 1 g
Carb: 25 - - Fiber 4 g
Protein 13 g
Other comments:
Very filling, consistency much like chili, not like soup.
If more soupy consistency desired, consider adding more tomato juice or chicken stock. *
* would mean your dietary info would change.
(edit note: sorry I had originally posted the caloric information wrong.. as is above it is now correct)
Last edited by Abbeycat36; 07-12-2006 at 10:48 PM.
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