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Old 07-12-2006, 07:28 PM   #1  
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Default 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)
Makes total approx 14 cups for whole recipe
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.

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.
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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Old 07-12-2006, 08:07 PM   #2  
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Sounds amazing. I need to ear mark this one for fall/winter comforting recipes. Thanks for sharing.
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Old 07-12-2006, 10:46 PM   #3  
I'm on the wagon
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Default Woops

Me again!

I apologize.. I am just sooo bad at math. Trying to divide up how much of everything in this recipe I gave the wrong caloric breakdown, I think.

After a re-calculation, it appears that I gave you the caloric total for 2 cups of this dish rather than 1 cup.

The TOTAL calories for the 14 cup recipe (the whole pot) is: 2212

so I divided that by 14 and the answer should be: 158 instead of twice that.
Now you can eat twice as much.
(fixed my post above to reflect my oopsies)
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