Turkey or chicken, hearty vegetables, and brown rice make for a filling and satisfying soup.

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  • Preparation Time

    15 minutes

  • Cooking Time

    35-45 minutes

  • Difficulty Rating

    1

  • Health Level

    4

  • Serves

    6
By jdfournier
Total Shares 0

Ingredients

  1. 6 celery stalks, diced
  2. 6 carrots, diced
  3. 6 spring green onions (scallions), diced
  4. 6 cups / 1½ L homemade turkey or chicken stock/broth
  5. 1 cup / 240 ml chicken or turkey, raw and diced
  6. 1 tsp / 5 ml parsley
  7. 1 tsp / 5 ml dill
  8. 1 tsp / 5 ml sage
  9. 1 tsp / ml salt
  10. ½ tsp / 2½ ml ground black pepper
  11. ½ cup / 120 ml brown rice, uncooked
  12. 2 Tbsp / 30 ml olive oil

Directions

  1. Warm olive oil in 3-quart/liter lidded pot.
  2. Add vegetables and chicken/turkey, cover, and sauté until vegetables are soft and chicken/turkey is nearly cooked through, about 20 minutes.
  3. Add spices, rice, and stock and cook another 15-25 minutes or until rice is cooked through (may be longer depending on rice used).
  • Exchanges per Serving: 1 Carb, 1½ Protein, 1 Veg
  • Serving Size: 2 cups / 480 ml

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Comments 13

    • Ossie-Sharon

      Hi, Carolyn. “Exchanges per serving” means that the “serving size” indicated yields a certain amount of food exchanges.
      Food exchanges are building blocks for a menu that contain an approximate set of nutritional values based on the corresponding food group. The exchange system is used by nutrition groups around the world to make menu planning easy and to ensure that nutritional needs are met. The following are the general nutritional values of each of the exchanges:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

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