Home-style turkey soup
Dietitian's tip: Use the turkey leftovers from a holiday meal or family gathering to make a hearty turkey soup. To limit the sodium content, this recipe uses reduced-sodium chicken broth and unsalted canned tomatoes.
SERVES 10
Ingredients
1 turkey carcass
4 cups water
8 cups reduced-sodium chicken broth
4 large onions, 1 quartered and 3 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 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 remaining 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)Calories 191 Cholesterol 20 mg
Protein 15 g Sodium 171 mg
Carbohydrate 27 g Fiber 5 g
Total fat 3 g Potassium 583 mg
Saturated fat 1 g Calcium 89 mg
Monounsaturated fat < 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 1
Protein and dairy 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 2
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 2
Meats, poultry and fish 1/2
http://www.mayoclinic.com/health/hea...ecipes/NU00401