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.
- 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
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
|Serving size: About 2 cups|
|Total fat||3 g||Total carbohydrate||27 g|
|Saturated fat||1 g||Dietary fiber||5 g|
|Monounsaturated fat||< 1 g||Protein||15 g|
|Protein and dairy||1/2|
|Meat and meat substitutes||1|
|Grains and grain products||1|
|Meats, poultry and fish||1|