Split Pea Soup with Smoked Turkey: ChefMD™
Aired on Lifetime Television
Sunday, October 21 and December 9, 2007
Show 423
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Food As MedicineSM Tips: Dried peas have very little moisture inside, so they are dense in nutrients. Split peas are rich in protein, low in glycemic load and high in fiber, much like beans.
Culinary Taste Tip: Taste the soup and season it at the end. Salt, pepper and chili garlic sauce are well absorbed when the soup is fully cooked, while it is still hot.
Culinary Technique Tip: After removing the turkey leg from the crock-pot, let the turkey sit for 10 minutes to let it cool, making it easier to handle and cut.
Crock Pot Split Pea Soup with Smoked Turkey
Preparation time: 15 minutes
Cooking time: 7 hours
Servings: 6 (makes about 7 cups)
Calories: 367 per serving (15% from fat)
Ingredients:
1 (32 oz.) container low salt chicken broth (or 4 cups chicken stock)
1 (16 oz.) package dried split peas, rinsed and drained
2 large carrots, sliced
1 medium onion, chopped
1 medium,smoked turkey leg (s), preferably antibiotic and hormone-free, about 1 lb.
2 teaspoons chili garlic puree or paste*
¼ cup chopped flat leaf parsley garnish, reserved, optional
Preparation:
Combine all ingredients except parsley in a slow cooker. Cover and cook on low heat six to seven hours or until peas are tender. Remove smoked turkey to carving board and let stand 10 minutes. Discard skin, bone and cartilage and finely chop the meat. Turn off heat and stir meat into soup. Ladle into shallow bowls. Garnish with parsley, if desired.
Substitutions:
Nitrite-free ham hock may replace the smoked turkey leg.
* Tip:
Look for chili garlic puree or paste in the ethnic section of the supermarket. Taste soup after cooking and stir in an additional teaspoon for a spicier flavor if desired. Refrigerate any leftover soup for up to 5 days or freeze up to 3 months.
Nutritional Analysis:
Total fat (g): 6
Fat calories (kc): 57
Cholesterol (mg): 25
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 1
Monounsaturated fat (g): 3
Fiber (g): 20
Carbohydrates (g): 51
Sugar (g): 9
Protein (g): 28
Sodium (mg): 489
Calcium (mg): 72