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Healthy Recipes

Published on May 01, 2018

Turkey and Black Bean Soup with Israeli Cous Cous

Turkey and Black Bean Soup with Israeli Cous Cous

Ingredients:

4 tsp olive oil

1 medium chopped onion

4 cloves minced garlic

1 cup of uncooked Israeli cous cous

1 tsp cumin (optional)

1 tsp salt

8 cups of defatted turkey or chicken stock

2 (15 oz) cans black beans, rinsed and drained

2 tsp chipotle puree or minced chipotle chilies in adobo sauce

2 (14.5 oz) can no-salt added diced tomatoes or stewed tomatoes

2 cups diced, oven-roasted turkey breast

 

Serve with diced green onion, chopped cilantro and reduced -fat sour cream

Directions:

Heat oil in pan; add onion, garlic; cook till soft, about 5 min over medium heat.  Add cous cous and cook over medium heat, stirring frequently, until lightly browned.  Add cumin and mix.  Add broth and bring to a boil.  Cover, reduce heat to low and simmer 5 min.  Add beans, chilies and tomatoes.  Cover and simmer

5 min or until cous cous is tender.  Add diced turkey breast and warm through.

 

Stock:

Ingredients: poultry bones, quartered yellow onion with peel, 2 washed carrots, 2 ribs washed celery

Cover bones with water and simmer with the vegetables for about an hour.  Include bones from a rotisserie or roasted chicken if you have them.  Strain stock through a sieve, save any meat left on the bones, and discard the bones.  Chill stock overnight in refrigerator.  Next day skim the hardened fat from stock using a slotted spoon.  You can reduce the defatted stock for a richer flavor.

Makes about 16, 1 cup servings.

Nutrition: 

Cals – 157; Fat – 2 gm; Sat Fat- 0 gm; Sodium – 411 mg; Fiber – 4 gm; Protein – 15 gm , Carb – 20 gm

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