Turkey Taco Soup

Taco soup is typically made with ground beef, which can be high in fat and cholesterol. This recipe uses ground turkey instead. I always use www.nutritiondata.com to help me estimate the nutritional value of the ingredients I choose. Ground beef: http://nutritiondata.self.com/facts/beef-products/6206/2

Ground turkey: http://nutritiondata.self.com/facts/poultry-products/932/2

Not an exact comparison, but 3oz of cooked beef (80/20 mix) has 15g (6g saturated) of fat and 231 calories, while 4oz of cooked turkey has 11g (3g saturated) of fat and 193 calories. 

Ingredients

1lb ground turkey

2 ears fresh corn

2 tomatoes

1 can fire roasted tomatoes with green chilies

1 carton broth

1 onion

Salt, pepper, cumin, chili powder, and garlic to taste

Optional ingredients for topping: avocado, light sour cream, reduced fat cheese, baked tortilla strips

  

1. Brown 1lb of ground turkey and season as desired with garlic, cumin, chili powder, salt and pepper. 

 2. Fresh corn makes a big difference in taste and adds a nice crunch to the meal. Use a knife to remove kernels from the cob.

 3. Add corn and 1 onion, chopped.

 4. Add fresh tomatoes and roasted tomatoes with green chilies. You can use any brand, but I prefer Trader Joe's because they  use BPA free cans. Add 1 carton of broth, either chicken or vegetable will work well.

 5. Let it simmer for 20-30 minutes so the flavors can properly infuse.

6. Serve with chopped cilantro, avocado pieces, some light sour cream, and reduced fat cheese. I tend to buy cheese that is made with 2% milk so the fat content is lower.

Favorite Recipe: Veggie Burgoo

Burgoos are very popular in Kentucky, but there is no real agreement on what ingredients constitute the dish. They are usually spicy and include meat, vegetables, and some type of thickener. Then again, that describes a lot of soups! I use the term burgoo anytime I want to clean out my fridge and make a thick vegetable stew.

Note: I tend to avoid canned food, but when I do use it, I look for brands that use BPA free cans. Here's a list of companies and brands that are BPA free:

http://www.treehugger.com/files/2010/03/7-bpa-free-canned-foods.php

Ingredients:

1 carton chicken stock (Veggie stock can be used to make this dish completely vegetarian.)

1 bell pepper (any color will do)

2-3 zucchini or yellow squash

1 small package of carrots (I use shredded because they cook faster than whole.)

1 lb shredded cabbage (I buy coleslaw mix if I don't have time to chop my own.)

1 large can of diced tomatoes (I like to use canned items from Trader Joe's because they use BPA free cans.)

1 tbsp low sodium soy sauce

1 tsp cumin

1 tbsp olive oil

corn meal to thicken

garlic, salt, and pepper to taste

Other veggies I like to add:

Garbanzo beans, yellow or green onions, corn, and potatoes

1. Chop all veggies. Over medium heat, add oil and saute veggies, adding them in order of cooking time. (Thick, moisture heavy veggies like squash should be added first.)

2. Add canned tomatoes with juice after veggies have started to lightly brown.

3. Add chicken or veggie stock. I usually add the cabbage near the end so it isn't overcooked. If the soup seems thin, add corn meal one tbsp at a time to reach desired thickness.

4. Simmer for 15-20 minutes and serve warm. Cornbread makes a nice accompaniment.

Favorite Recipe: Simple Sweet Potato, Leek and Sausage Soup

Ingredients:

1 large bunch of leeks

3 large sweet potatoes

1 package of lean chicken sausage

1 carton chicken stock

1 1/2 cups of milk

garlic, salt and pepper to taste

1. Chop leeks and sausage.

2. Saute leeks and sausage in a large soup pot until sausage is browned.

3. Bake sweet potatoes in the microwave (time will vary based on potato size). Remove the skin and place potato in a food processor with 1/2 cup of milk.

4. Pour sweet potato puree over leeks and sausage. Add stock and milk. Simmer over medium heat for 10-15 minutes. Serve hot.