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
