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Food & Health : Cooking & Packing Last Updated: Apr 20, 2011 - 9:38:09 AM


Healthy Recipes:Turkey Tomato Soup
By AICR
Dec 2, 2008 - 10:18:33 AM

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Make the Most of Holiday Leftovers

In addition to being hearty and delicious, this week’s recipe for turkey soup is loaded with the cancer-fighting phytochemicals found in tomatoes, celery, carrots and onions. It also provides the perfect opportunity to use any turkey you may have left over in the freezer from the holiday season. Easy to make and packed with both flavor and nutrition, it’s a recipe that is sure to become a family favorite.

Turkey Tomato Soup

2 Tbsp. olive oil
1 1/2 lbs. boneless, skinless turkey cutlets
3 cups water
4 medium-size celery stalks, sliced 1/2 inch thick
1 large yellow onion, coarsely chopped
4 medium-size carrots, peeled and sliced 1/2 inch thick
1 (28 oz.) can diced, unsalted tomatoes
1/3 cup medium pearl barley
1 tsp. dried marjoram, crumbled*
1 tsp. thyme, crumbled*
1 tsp. basil*
1/2 tsp. salt
1 tsp. black pepper
1/4 cup minced parsley
Pinch of red pepper, optional

Cut turkey into bite-sized pieces. Heat oil in large saucepan over moderate heat for 1 minute. Add turkey and brown on all sides. Add water slowly and carefully to avoid oil splatter.

Add celery, onion, carrots, tomatoes with juice, barley and spices. Add red pepper flakes, if desired, for an extra kick. Bring to a boil over high heat. Cover, reduce heat to low and simmer until tender, about 90 minutes.

*Note: 3 teaspoons of dry Italian spices may be substituted

Makes 6 servings.

Per serving: 270 calories, 6 g total fat (1g saturated fat), 21 g carbohydrate,
31g protein, 5 g dietary fiber, 380 mg sodium.


from aicr.org





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