STEROID
01-01-2012, 03:07 PM
Cream of Turkey & Wild Rice Soup
http://img812.imageshack.us/img812/118/83228286.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg812.imageshack.us%2Fimg8 12%2F118%2F83228286.jpg)
4 servings, about 1 3/4 cups each
Total Time: 35 minutes
Ingredients
1 tablespoon extra-virgin olive oil
2 cups sliced mushrooms, (about 4 ounces)
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup chopped shallots
1/4 cup all-purpose flour
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice,
3 cups cubed or shredded cooked turkey (could also use chicken or both)
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley
Preparation
Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.
Nutrition
Per serving:
354 calories;
7 g fat ( 3 g sat , 4 g mono );
87 mg cholesterol;
27 g carbohydrates;
36 g protein;
3 g fiber;
278 mg sodium;
577 mg potassium.
http://img812.imageshack.us/img812/118/83228286.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg812.imageshack.us%2Fimg8 12%2F118%2F83228286.jpg)
4 servings, about 1 3/4 cups each
Total Time: 35 minutes
Ingredients
1 tablespoon extra-virgin olive oil
2 cups sliced mushrooms, (about 4 ounces)
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup chopped shallots
1/4 cup all-purpose flour
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice,
3 cups cubed or shredded cooked turkey (could also use chicken or both)
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley
Preparation
Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.
Nutrition
Per serving:
354 calories;
7 g fat ( 3 g sat , 4 g mono );
87 mg cholesterol;
27 g carbohydrates;
36 g protein;
3 g fiber;
278 mg sodium;
577 mg potassium.