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Satisfying Chicken
Stew
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
Theres nothing like a
meal featuring the flavors of the Southwest to warm you on a
chilly day, imparting each bite with a hint of the summer sun.
This weeks delicious turkey soup is a welcome and unique
addition to anyones soup repertoire. And it is incredibly
simple to prepare.
A far cry from traditional
turkey soup, AICRs recipe adds some atypical ingredients,
including green chili peppers, Monterey Jack cheese, avocado
and crushed tortilla corn chips. Tomatoes contribute just the
right measure of subtle acidity, while a splash of lime juice
enhances the complexity of the mix. Finally, cumin, garlic, cayenne
pepper and cilantro each add their own flavor of the Southwest.
A member of the parsley family,
cumin comes from a small plant that is native to the Nile Valley
in Egypt. With its distinct nutty and warm flavor, it is a staple
in Indian, Middle Eastern and Mexican cuisines.
A hint of cayenne pepper endows
the dish with a pleasing spicy quality. Named for the city of
Cayenne in French Guiana, cayenne pepper has been prized for
thousands of years, believed to aid the digestive system and
to improve circulation. According to the American Spice Trade
Association, crushed red pepper flakes can be used interchangeably
with ground cayenne pepper.
The addition of avocado, long
a traditional element of Latin-style soups, provides an unexpected
creaminess. Avocados are a fruit that contain little sugar or
starch and as much as 30 percent oil. They get their name from
the Spanish explorers who couldnt pronounce the Aztec word
for fruit, ahucacatl. Although a source of healthy monounsaturated
fat, watch your portion size to keep calories in check.

Southwest
Turkey Soup - Makes
8 servings.
- 1 Tbsp. extra virgin olive
oil
- 1 large onion, coarsely chopped
- 2 cloves garlic, crushed
- 2 scallions, chopped, divided
- 1/4 tsp. cayenne pepper (or
crushed red pepper flakes)
- 1/2 tsp. ground cumin
- Salt and freshly ground pepper,
to taste
- 1 1/2 cups cooked, shredded
turkey
- 1 (28-oz.) can whole peeled
tomatoes, drained
- 2 plum tomatoes, chopped
- 4 cups low fat, reduced-sodium
chicken broth
- 1 (4-oz.) can chopped green
chile peppers
- 1 tsp. lime juice
- 1 avocado, pitted, peeled
and diced
- 1/4 cup fresh cilantro, chopped,
divided
- 3/4 cup shredded, low fat
Monterey Jack cheese
- 2 handfuls baked corn tortilla
chips, roughly crushed
Heat oil in large pot over
medium heat. Sauté onion, garlic, half of the scallions
and spices for about 5 minutes. Add turkey, canned tomatoes,
fresh tomatoes, broth, chile peppers and lime juice. Bring to
a boil, then reduce heat and simmer for 18 to 20 minutes.
Stir in avocado and cilantro
and simmer 15 to 20 minutes until slightly thickened.
Spoon into bowls, top with
shredded cheese, remaining scallions and cilantro. Add crushed
tortilla chips just before serving.
Per serving: 200 calories,
8 g total fat (2.5 g saturated fat), 12 g carbohydrate, 19 g
protein, 3 g dietary fiber, 420 mg sodium.
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