#EatWellLiveWell: Healthy Turkey Dressing Soup
Fresh, lean turkey can be one of the best meats to put on your family’s table. With so many Thanksgiving leftovers still in the fridge, now’s the perfect time to put them to work! Packed with vitamins and nutrients, this favored fowl should be your go-to meat. But how exactly can turkey help your body?
- Reduce Cancer Risks. Rich in vitamins B6 and B12, turkey can help your body to fight certain types of cancers, like prostate and colon cancers.
- Lower Cholesterol. Niacin, also known as vitamin B3, may help to increase the good cholesterol in your body, HDL. However, if you are already on cholesterol-lowering medication, niacin may not have as great of an effect.
- Boost Immune System. With fall and winter bearing down on us, it’s important to give your family’s bodies what they need to fight off unwanted illnesses. Rich in zinc, turkey may help to boost your immune system. .
- Protein Power. Your priority when feeding your children is that they grow up big and strong. The natural, low-fat protein in skinless, baked turkey helps their bodies facilitate natural growth and health!
As you can see, this white meat is a poultry powerhouse. Include more turkey in your diet for all these great health benefits. But, don’t forget to choose the white meat when possible and remove the skin before enjoying. Our healthy turkey dressing soup will give your family a jump-start on healthy living!
Recipe: Healthy Turkey Dressing Soup
- 1 turkey carcass
- 1 large onion, halved and skin left on
- 1 large carrot, roughly chopped
- 1 stalk celery, roughly chopped
- 1 head garlic, halved
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 2 bay leaves
- Salt and ground black pepper to taste
- Water to cover
- 2 large onions, diced
- 2 carrots, diced
- 2 stalks celery, diced
- 2 cloves garlic, minced
- 1 teaspoon poultry seasoning
- 1 teaspoon dried rosemary
- 1 teaspoon onion powder
- 2 cups cooked rice
- Combine turkey carcass, halved onion, roughly chopped carrot, roughly chopped celery, halved garlic head, one teaspoon rosemary, thyme, bay leaves, salt and pepper in a stockpot; pour in enough water to cover. Bring mixture to a boil, cover pot, reduce heat and simmer until flavors have blended, about one hour.
- Remove turkey carcass and pull remaining meat from bones; reserve meat and discard carcass. Remove vegetables and bay leaves from stock using a slotted spoon and discard.
- Stir diced onions, diced carrots, diced celery, minced garlic, poultry seasoning, one teaspoon rosemary and onion powder into stock; bring to a boil. Reduce heat, cover pot, and simmer until vegetables are very tender, 20 to 30 minutes. Add cooked rice and turkey meat to soup; season with salt and pepper. Cook until rice and turkey meat are warmed, about five minutes.
115 calories, 1.7g of total fat, 4 mg of cholesterol, 37 mg of sodium, 3.2g of protein, and 22.4g of carbohydrates.
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