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Jan 28 2011

Broccoli Cream Turkey Breast Soup

Posted by Zuzana - BodyRock.Tv | In Featured Articles, Food And Diet, Recipes

Hi BodyRockers,

This is what we had yesterday for dinner. It’s a healthy meal for anyone who’s goal is to lose fat, because it is full of veggies, protein and healthy fats. You can eat this meal anytime during the day, however if you decide to have a pasta, whole wheat bread or a couscous with it as a side dish, then remember that you should first earn it with your workout. This doesn’t apply to everyone. If you are a naturally skinny person and you are looking to build more muscles, then you can eat carbs throughout the day. If you are looking to lose fat, you should eat carbs other then veggies and fruit up to 2 hours after your workout. Your body is capable to deal with these carbs better after your workout and that’s why this strategy works very well for those who are looking to lose pounds of stubborn fat.

Below is the step by step recipe guide on how to make this dish.

Enjoy,

Zuzana.

Here are all of the ingredients that you will need:

400ml of skim milk, 400g of chopped broccoli, about 700g of chopped turkey breasts (if you are vegetarian, you can use tofu), 2 onions, 4 cloves of garlic, 2 table spoons of butter, olive oil (about two table spoons), 1 cup of crushed walnuts, 1 medium size bowl of grated carrots, 1 teaspoon of cinnamon, 1/2 teaspoon of cumin, about 4 tablespoons of fresh lemon juice, and salt.

Charlie was just making sure that I didn’t forget anything :)

Heat up the oil in a medium size pot.

Chop the onions (I used my food processor, but I think it’s better to chop the onions rough instead of making a mush of it) and saute until they turn slightly brown.  Add two table spoons of butter.

Add minced garlic.

Add one teaspoon of cinnamon.

Add half a teaspoon of cumin.

Squeeze a fresh lemon juice into the mixture (about 4 table spoons) and stir for a minute.

Add milk and mix it in.

Add broccoli and bring it slowly to boil on a medium heat. When the milk starts to bubble, you can put it on a low heat and cook the broccoli until it’s soft – stirring occasionally.

This will take about 15 minutes.

While the broccoli is being cooked, you can prepare the meat. Heat up about 2 table spoons of olive oil on a non stick skillet and add the chopped turkey. Saute the meat until it’s cooked through and slightly brown on the outside.

When the broccoli is soft, you can let it cool down for a few minutes so that you can use a food processor to blend the soup.

Pour the blended soup back into the pot and add the turkey.

The last step is to add the grated carrots and walnuts. It’s a great looking garnish, but it also gives this soup amazing taste.

  • Heidi

    WOW! This looks incredibly yummy, and fairly straightforward. I am going to try this and the quiche next week!

    Thank you for posting your recipes. I’m a fairly decent cook but your recipes UP THE “good for you quota” with all the yummy veggies!!!! Plus since you are blending with protein and healthy fats they are UBER perfect :)!!!!!

    THANK YOU!!!!!!! I will report back next week with my results.

  • Elena

    The hardest part about the diet is what the heck am I going to eat? Thank you for putting recipes on here. I have no idea what to make, and most other websites and stuff include too many ingredients that cost an arm and a leg. Thank you so much for helping people.
    Father and Mother have given you a good talent.

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Wow, I have all the ingredients right now. Yay, I wanna make this one. :) Thanks… Can’t wait to taste it. :)

  • Britkneec

    I always substitute soy milk or almond. It’s not usually a problem and works great.

  • poacheR

    Hi Zuzana,
    You mentioned here ( http://www.bodyrock.tv/2010/06/20/are-these-workouts-good-for-burning-fat/) that:

    “[...] I will talk about the benefits of bodyweight exercises later. I think that I should also explain how to get muscle tone without getting bulky (for girls) and how to gain larger muscles (for guys) with my workouts. These are one of the most common questions so lets talk about it in the following week. [...]”

    I don’t know if I missed this, but, I’d be grateful if you could go over it again :)

    Also, just pointing out because it’s a bit unclear in the text above, ‘healthy fats’ aren’t less fattening than unhealthy ones. They’re just associated with positive health effects, as opposed to ‘unhealthy fats’ which are associated with negative ones. Both are still equally super concentrated in calorific content though, and still need to be under control.

    To anyone who is interested in monitoring their calorie intake, I would wholeheartedly recommend one of these http://www.amazon.co.uk/gp/product/images/B00140S584/ .

    I had no idea how many calories I was getting just from oil sprinkling (one tablespoon is 135 kcal!). My flatmate has been on a ‘salad diet’ for the last few weeks to lose weight, but hasn’t lost any, and was wondering why. The other day, I weighed the olive oil he used for his salad, it turned out to be >1000 kcal! That’s why! Cheesecake has less calories than that!

  • http://twitter.com/FlaviaRequim Flavia Requim

    It seems delicious and very easy to make, going to try it for today! ^^

  • http://twitter.com/FlaviaRequim Flavia Requim

    It seems delicious and very easy to make, going to try it for today! ^^

  • Anonymous

    I bought all the ingrediences today, but they didnt have brocoli :( so I bought cauliflower instead and gonna make this tomorrow with cauli :) I think it will still taste fine :D

  • Josefine

    Just made this last night. It was a big hit. Everyone loved it! :)
    My brother said “I love the recipes you get from bodrock.tv!!” lol

    Thank you for sharing this recipe with us. :)

  • Tereza_CZ

    I’ve just finished eating this, yummy. I put hazelnuts instead of walnuts there and I had to add some more milk to thin it but it was really delicious. My boyfriend is getting ready to taste it (he’s a bit choosy and not into healthy eating very much) so wish me luck, otherwise I’ll have more for myself;)

  • Anonymous

    LOL I didn’t see that :D Thanks for poiting it out :D He is the cutest thing :D

  • Vera

    Hi Zuzana, I have a question concerning your diet: All of your recipes look healthy first of all, but I noticed that you rarely include fish into your meals. Is it just because you don’t like it? Would you recommend fish? thank you very much!!!

  • http://www.facebook.com/people/Martina-Worgotter/1760535649 Martina Wörgötter

    I will definitely try this one out! This looks so delicious! :)

  • Anonymous

    edit: Just bought brocolli, gonna make this now, befory hubby gets home from work, wish me luck (or him…) :D

  • Anonymous

    edit: Just bought brocolli, gonna make this now, befory hubby gets home from work, wish me luck (or him…) :D

  • Anonymous

    edit once again: Finished!!! Tastes great!!! Hubby just eating it, I am gonna do my workout and then have some too! :)

  • Anonymous

    Final update: Eating it now… Ooooh my gooosh, Zuzi this is the best soup ever, the walnuts in it makes it taste so interestingly good! I feel like I am eating some luxury expensive meal in a luxury expensive restaurant! And I still have enough for tomorrow’s lunch aaand dinner, and maybe one more lunch :D Thanks for this one!

  • http://kenjibankhead.posterous.com/ ashtromanius

    I made this tonight. I have 2 sick kids and so they weren’t interested in eating anything, but I loved this and my husband enjoyed it too. I think I needed to add more milk because mine didn’t look creamy at all. But the carrots and walnuts add such an interesting flair to the whole dish.

  • Alison

    I made this on a chilly winter’s night in Nova Scotia, Canada. This soup was SO amazing, SO tasty, and SO warming and comforting. A great way to beat the cold :) We sauted extra firm tofu with a bit of onion and a tiny bit of Bragg’s soy sauce for taste and added it in the soup… YUM! Thanks for sharing a great recipe!

  • Yana

    Try to put a little, it doesn’t feel at all. The key parts are broccoli and milk!

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