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
