"heart Healthy" Turkey Vegetable Soup
I'm optimistically calling this this heart healthy. We'll have to see what the "nutritional breakdown-o-meter" says about it. Regardless what it says, I think this is still a lot healthier than anything that comes out of a can. I have hit the fat wall and after a couple of wake up calls about my weight, this is one of my first "healthy" creations that I hope will result in less of me. Oh, this also tastes great and even my 7 year old asked for seconds. I used home made turkey stock, but I'm not going to post a recipe because it's pretty much like everyone elses. My stock had a lot of collagen and gelled nicely when chilled, which I think adds a lot to the quality of the soup. I have no doubts that if you use a good quality, low sodium, fat free store bought chicken stock, you'll have good results. You'll see I took several short cuts but they don't take away from the flavor or the health aspects. The cooking time is an estimate.
INGREDIENTS
Nutrition- 1gallon reduced-sodium turkey broth
- 1
- 1
- 12ounces frozen chopped onions
- 1teaspoon summer savory
- 1
- 1
- 1⁄2cup white wine
- 1 1⁄2teaspoons kosher salt
- 1 1⁄2teaspoons fresh ground pepper
- 4cups frozen mixed vegetables
- 2cups frozen peas broccoli cauliflower carrots (I used Mediterranean Vegetable blend)
- 1⁄4
- 1⁄2
- 1lb turkey thighs (Chicken can be subbed)
- 1
- 1teaspoon seasoning salt
- 1⁄2teaspoon olive oil
- 1⁄4cup white wine
DIRECTIONS
- In a large stock pot, bring the turkey stock to a boil.
- Add the carrots, celery, onion, garlic and the 1/2 cup white wine.
- Add the kosher salt, pepper, thyme and summer savory. Let this simmer over medium heat.
- Add both frozen mixed vegetables to the pot. Continue to let the soup simmer.
- Add the chopped parsley.
- Dice all the turkey (or chicken) meat in to half inch cubes.
- Toss the meat in a bowl with the seasoning salt and the olive oil.
- Heat a non stick skillet over high heat.
- Cook the meat in small batches. We're just looking for a good sear and some color, not it to be completely cooked.
- As the meat gets browned, dump it in the soup.
- When all the meat is browned, de-glaze the pan with the 1/4 cup white wine. Scrape all the bits off the pan and pour everything into the pot.
- Let the soup simmer over a medium low heat until the meat is cooked completely and all the vegetables are tender.
- Just before service add the basil chiffonade.
- I like to add a spoonful of fat free sour cream to my bowl. I find it adds a little extra richness and cuts some of the sweetness that comes from the veggies and the herbs.