Homemade Turkey and Rice Soup
Our dietitians' favouriteThis recipe is taken from the 2006 Milk Calendar. Serve this hearty meal-in-a-bowl any day with crispy whole wheat crackers and let the comfort soak in. For variety, try it with chicken.
- Prep: 15 min
- Cooking: 35 min - 40 min
Ingredients
- 2 tbsp (30 mL) butter
- 1 lb (450 g) boneless skinless turkey or (or chicken) thighs or breast cut into 3/4 inch (2 cm) pieces
- 2 carrots diced
- 1 onion diced
- 1 stalk celery diced
- 1 tsp (5 mL) dried thyme
- 1 tsp (5 mL) sage
- 2/3 cup (160 mL) parboiled long-grain white rice
- 3 cups (750 mL) turkey broth or chicken broth
- 2 tbsp (30 mL) tomato paste
- 2 tbsp (30 mL) all-purpose flour
- 3 cups (750 mL) Milk
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) pepper
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Preparation
In large pot, melt half of butter over medium-high heat; brown turkey in 2 batches, adding more butter as necessary. Transfer to bowl. Reduce heat to medium; add remaining butter to pot.
Cook carrots, onion, celery, thyme and sage stirring, for about 5 min or until onion is softened. Stir in rice.
Add stock and tomato paste, scraping up any bits stuck to pot. Cover and bring to boil over high heat. Reduce heat to medium-low; boil gently for 15 min or until rice is almost tender. Stir in turkey and any juices and cook, uncovered, for about 5 min or until rice is tender. Increase heat to medium. Whisk flour into milk; gradually whisk into soup. Cook, stirring, for 3 min or until slightly thickened and turkey is no longer pink inside. Stir in salt and pepper to taste.
Tips
To substitute cooked turkey for fresh, omit browning turkey in step 1. Use all of the butter for vegetables. Add 3 cups (750 mL) chopped cooked turkey with milk in step 3 and cook until turkey is hot.
Healthy Eating Tip: Tryptophan is the 'sleep' nutrient you've heard about in turkey and in milk. This recipe gives a double dose ' makes a great nighttime snack!
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Nutritional information
Per serving| Energy: | 324 Calories |
| Protein: | 24 g |
| Carbohydrate: | 30 g |
| Fat: | 11 g |
| Fibre: | 1.6 g |
| Sodium: | 759 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 19 % / 207 mg |
| Vitamin A: | 59 % |
| Niacin: | 43 % |
| Zinc: | 41 % |
| Riboflavin: | 31 % |
