Turkey Soup with Rice

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

 

"On chilly days, this warms your soul, without all the guilt of a cream-based soup." --Rachel Carver, 32, Sanford, N.C.

Yield:

Serves: 4

Recipe Time

Prep: 10 Minutes
Cook: 40 Minutes

Nutritional Information

Calories 435
Fat 19 g
Satfat 4 g
Protein 29 g
Carbohydrate 38 g
Fiber 3 g
Cholesterol 90 mg
Sodium 508 mg

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

Preparation

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.

Note:

Rachel Carver, Sanford, NC,

November 2013