Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Skinny Turkey and Wild Rice Soup


Use up those Thanksgiving turkey leftovers with this soup, which will warm your soul. This meal will fill you up and leave you satisfied without the extra fat and calories in typical cream soups. For ingredients, you can also use fat-free milk instead of fat-free half-and-half in a pinch.

1 tablespoon extra-virgin olive oil

1 medium onion, chopped

2 carrots, chopped

2 celery stalks, chopped

2 teaspoons minced garlic

4 ounces (1½ cups) mushrooms, chopped

4 cups chicken broth, divided

3 tablespoons whole-wheat pastry flour

2 cups water

1 cup wild rice

1 teaspoon dried thyme

½ teaspoon freshly ground black pepper

1 dried bay leaf

2 cups cooked, shredded or cubed turkey breast

1 cup fat-free half-and-half

1 In a large stockpot over medium heat, heat the olive oil. Add the onion, carrots, celery, and garlic, and sauté until tender, 3 to 4 minutes.

2 Add the mushrooms, and cook for 2 minutes more.

3 Add ½ cup of broth and the flour, and stir until well combined.

4 Stir in the remaining 3½ cups of broth and the water, wild rice, thyme, pepper, and bay leaf. Bring to a boil, cover, reduce the heat to a simmer, and cook for 25 minutes.

5 Stir in the turkey, and continue cooking for 7 minutes.

6 Remove the bay leaf and stir in the half-and-half. Cook for 10 minutes more before serving.

Post-op tip: Rice is a starchy food that is not always tolerated after surgery. Wait until you are at least 3 months post-op to try this soup. You can always omit the rice from the recipe along with about 2 cups of water and broth and still have a tasty, thick, creamy turkey soup to enjoy.

Per Serving (1 cup): Calories: 183 Total fat: 3g Sodium: 269mg Total carbs: 19g Sugar: 3g Fiber: 2g Protein: 20g

Post-Op Servings

image 1 cup