By Mayo Clinic Staff
Dietitian's tip:
To limit the sodium content, this recipe uses low-sodium chicken broth and unsalted canned tomatoes.
Number of servings
Serves 10
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Low-fat
Ingredients
For the broth:
- 1 turkey carcass
- 4 cups water
- 8 cups low-sodium chicken broth
- 3 large onions, 1 quartered and 3 chopped
For the soup:
- 1 onion, chopped
- 1 cup diced rutabaga or turnip, peeled
- 1 cup chopped celery
- 4 carrots, peeled and cut into thin strips
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon dried thyme
- 1 bay leaf
- 1/2 teaspoon ground black pepper
- 1/4 cup uncooked pearl barley
- 1 can (14 ounces) unsalted tomatoes
- 1 can (16 ounces) white beans, rinsed and drained
- 1/2 pound leftover light turkey meat, cut into bite-size chunks
Directions
In a large stockpot, combine the turkey carcass, water, broth and quartered onion. Bring to a boil over high heat. Reduce heat, cover and simmer for 1 hour. Strain the mixture, discarding the carcass and onion. Chill the liquid in the refrigerator — overnight, if possible — and skim off the fat from the broth's surface.
Return the liquid to the stockpot. Add the soup ingredients to the broth mixture. Bring to a simmer and cook, covered, for about 1 hour. Ladle into individual bowls and serve immediately.
Nutritional analysis per serving
Serving size: About 2 cups
- Total carbohydrate 25 g
- Dietary fiber 5 g
- Sodium 131 mg
- Saturated fat 1 g
- Total fat 2 g
- Cholesterol 23 mg
- Protein 15 g
- Monounsaturated fat < 1 g
- Calories 178
- Trans fat Trace
- Total sugars 5 g
- Added sugars 0 g
- Grains and grain products 1
- Meats, poultry and fish 1
- Vegetables 2
- Protein and dairy 1/2
- Vegetables 2
- Carbohydrates 1
- Meat and meat substitutes 1
- Nonstarchy vegetables 2
- Starches 1
March 30, 2017Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/homestyle-turkey-soup/rcp-20049673