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Turkey Tortilla Soup – Low Fat and Healthy

25 Nov

Finish that leftover turkey for good!

The kitchen is clean, the china is put away, the floor has been mopped and Thanksgiving is over. But the leftovers remain. If you’re feeling like you overdid it yesterday, this recipe brings a light, clean and healthy way to use up the remaining turkey. It’s low calorie, low-fat and high on protein. Bonus points for it being a warm meal that is filling, too.

The cleanest way to make this soup is with homemade turkey stock. I’ve posted my sinfully easy way to make homemade broth before. Exactly the same process can be used with the turkey bones. Be warned you will need a really big pot for this. My family does a pretty good job of getting all the stuffing out so I throw the whole bird in, stuffing bits and all. You may be surprised at how much meat comes off the bones. Be careful when straining the broth; turkeys have some skinny, sharp bones that chickens don’t have. Obviously you don’t want these ending up in your soup.

I love to use dark meat in recipes like this because it strings up so nicely. This recipe words equally well with leftover chicken or turkey. Likewise you can get away with using canned chicken broth; just watch the sodium content.

Traditionally tortilla soup is topped with tortilla strips, hence the name. This soup is so flavorful that I usually forgo them but I have been known to top the soup with diced avocado, cilantro or shredded cheese.

Ingredients:

  • 2 cups turkey (dark meat), chopped or diced
  • 1 tbsp olive oil
  • 1 clove of garlic, minced
  • 1 medium onion, chopped
  • 1 cup red bell pepper, diced
  • 1 4 oz can chopped green chiles
  • 1 15oz can diced tomatoes
  • 4 cups broth (chicken or turkey, homemade preferrable)
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne (optional)
  • 1/2 teaspoon dried oregano
  • 1/2 cup corn, frozen and thawed

Optional garnishes:

  • Crumbled tortilla chips
  • Diced avocado
  • Chopped cilantro
  • Shredded cheese (cheddar, fiesta blend or queso blanco)

Directions:

  1. Heat the olive oil in large dutch oven over medium heat.
  2. Add the onions, garlic, bell peppers and saute until the vegetables are soft and the onions are translucent.
  3. Add the diced chile peppers, tomatoes, broth and spices; bring to a boil
  4. Reduce heat and simmer for about 10 minutes
  5. Add the turkey and corn; simmer 5 to 10 minutes until heated through

 Serves four

Nutritional info (sans any garnishes)

Calories 238  Total Fat 8.8 g  Cholesterol 59.5 mg  Sodium 822 mg  Potassium 414 mg  Total Carbohydrate 15.7 g   Protein 25.1 g

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Posted by on November 25, 2011 in Low fat, NaBloPoMo, One pot cooking, Soup

 

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