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Turkey Soup with Rice

Photo: Kate Sears; Styling: Gerri Williams for James Reps

 

Prep time 10 mins
Cook time 40 mins
Yield Serves: 4
"On chilly days, this warms your soul, without all the guilt of a cream-based soup." --Rachel Carver, 32, Sanford, N.C.

Ingredients

  • 3/4 cup brown rice
  • 2 tablespoons vegetable oil
  • 2 carrots, chopped
  • Salt and pepper
  • 2 cloves garlic, minced
  • 1 pound ground turkey
  • 3 3/4 cups low-sodium chicken broth
  • 2 cups chopped kale
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 3 tablespoons finely chopped fresh parsley

Nutrition Information

  • calories 435
  • fat 19 g
  • satfat 4 g
  • protein 29 g
  • carbohydrate 38 g
  • fiber 3 g
  • cholesterol 90 mg
  • sodium 508 mg

How to Make It

  1. In a saucepan, bring rice and 1 1/2 cups water to a boil over high heat. Cover; reduce heat to low. Simmer until rice is still just slightly firm, about 30 minutes.

  2. Warm oil in a large saucepan over medium heat. Add carrots, season with salt and cook, stirring occasionally, until almost tender, about 3 minutes. Add garlic; sauté 30 seconds. Transfer carrot mixture to a bowl. Add turkey to saucepan. Season with salt and pepper. Cook, stirring to break up chunks, until no longer pink, about 5 minutes.

  3. Add broth, rice, carrot mixture, kale, garlic powder and onion powder to pan. Taste and season with salt and pepper. Stir and bring to a boil over high heat. Reduce heat to medium and simmer until rice is tender, about 5 minutes. Sprinkle with parsley and serve.