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Lean Recipe: Turkey Tomato Soup

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  • 2 tbspn olive oil
  • 2 pounds turkey
  • 4 medium-size stalks celery sliced 1/2 inch thick
  • 3 medium-size carrots, peeled and sliced 1/2 inch thick
  • 1 large yellow onion, coarsely chopped
  • 2 cans (1 pound ea) tomatoes, chopped
  • 3 cups water
  • 1/3 cup medium pearl barley
  • 1/2 teaspoon salt
  • 1 teaspoon dried marjoram crumbled
  • 1 teaspoon thyme, crumbled
  • 1 tspn black pepper
  • 1 tspn basil
  • 1/4 cup minced parsley

  1. Skin and debone the turkey.
  2. Cut turkey into bite-sized chunks.
  3. Heat the oil in a large saucepan or 5-quart Dutch oven over moderate heat for 1 minute.
  4. Add the turkey and brown on all sides. This should take about 15 minutes.
  5. Slowly add the water, so as to avoid oil splatter.
  6. Add the celery, carrots, onion, tomatoes (with juice), water, barley, and spices.
  7. Add garlic and/or cayenne pepper for extra "kick."
  8. Bring to a boil over high heat.
  9. Cover, reduce the heat to low.
  10. Simmer until tender. This should take about 90 minutes.

This is a high-protein meal loaded with anti-cancer ingredients. Great for after a workout. You can serve this over boiled whole-grain rice (instead of barley) as a variation.

If your interest in these healthy, tasty recipes has anything to do with fitness, take advantage of the free articles and discount athletic nutritional supplements you can access from the menu at left.



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