by Dianne Lamb, Food and Nutrition Specialist with UVM Extension

Perhaps you’re looking for a quick way to use up some of your leftover Thanksgiving turkey. What could be simpler than dining on a bowl of steaming hot soup? Actually these soups can be made from leftover chicken too.

A hearty soup, made with veggies and meat, poultry, fish or dried beans, can be the main dish for your meal. Add some crackers or breadsticks on the side and perhaps fruit for dessert and you’re ready to eat!
Make a large batch of soup and enjoy some for another meal. Many soups are actually better the next day. For best safety and quality, plan to eat refrigerated soup within 2 days. And avoid letting soup set at room temperature for more than 2 hours.

Don’t put a large pot of hot soup directly into your refrigerator. According to the U.S. Department of Agriculture, it would take an 8-inch stockpot of steaming chicken soup 24 hours to cool to be a safe temperature in your refrigerator. To be safe:

• Transfer soup to shallow containers to speed cooling, making sure soup is no more than TWO inches deep. Refrigerate promptly. You can place loosely covered foods in the refrigerator while still warm, cover when food is completely cooled.
• When serving soup a second time, reheat it until it’s steaming hot throughout at least 165 degrees F.

Brunswick Stew
Serving Size: approximately 1 cup for small; 2 cups for large
Yield: 8 small servings or 4 large main dish servings

1 Tbsp. vegetable oil
1 medium chopped onion
1/2 cup chopped pepper, red green or a combination (optional)
2 cups chicken broth, low sodium
1/2 tsp. dried leaf thyme
1/4 tsp black pepper
2 cups cooked, diced and boned chicken or turkey
2 cups tomatoes, canned or cooked
2 cups cooked dry beans, OR 1 (15.5 oz.) can beans (drained) such as red beans, Great Northern beans, or lima beans
2 cups whole kernel corn, frozen or 1 (15.5 oz.) can corn, canned without salt (drained)

Heat oil in a large pan. Add onion and cook in oil until tender.
Add all remaining ingredients, except pepper. Bring to a simmer and cook, covered, for 30 minutes at medium-low.
Season to taste with salt, if desired.
Source: This recipe is a slightly adapted version of a recipe available at Food Stamp Nutrition Connection Recipe Finder at recipefinder.nal.usda.gov.

Nutrition information per serving: 200 calories, 5 g fat, 1 g saturated fat, 30 mg cholesterol, 470 mg sodium, 22 g carbohydrate, 5 g dietary fiber and 16 g protein.

Note: Use canned tomatoes, beans, and corn without added salt to dramatically lower sodium content.

Turkey Stew
Serving Size: 1/4 of recipe
Yield: 4 servings

2 tsp vegetable oil
1/2 cup chopped onion
1 finely chopped garlic clove or ½ tsp garlic powder
4 chopped carrots
2 chopped celery stalks
2 chopped potatoes
1 can (15 oz) tomatoes, sliced
2 cups water
2 cups chopped, cooked turkey
Salt and pepper to taste
Italian seasoning or oregano, basil, or thyme to taste

Heat oil in medium saucepan. Add onion, carrots, and celery and stir two minutes.
Add potatoes, tomatoes, and water to pan. Bring to a boil, then lower heat and simmer, covered, 30 minutes or until vegetables are tender. Add turkey and cook another five minutes or until heated.

Season to taste before serving. Refrigerate leftovers.

Source:  Adapted from Food Stamp Nutrition Connection Recipe Finder at http://recipefinder.nal.usda.gov.

Nutrition information per serving: 300 calories, 8 g fat, 2 g saturated fat, 55 mg cholesterol, 410 mg sodium, 32 g carbohydrate, 4 g dietary fiber, 24 g protein.

Note: If you like your vegetables crunchy, check for tenderness at 15 minutes. If you plan to cook for less time than 30 minutes, add the turkey or chicken in the beginning. Use low sodium chicken broth instead of water for added flavor. Use “No Salt Added” canned tomatoes to reduce salt content of recipe.

Soup is a great, quick dinner meal any time of the year!

Filed under: Health