Turkey Egg Drop Soup (Paleo) by Borne Appétit

My Bariatric Life Health Guide
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    Turkey Egg Drop Soup (Paleo) by Borne Appétit 

     

    Making soup is a tradition in my family that goes back several generations. Mom says it is the only good cooking that my nana ever did. Nana’s magnum opus was lima bean soup with ham, while mom’s was split pea soup with ham. And if I am not mistaken, my brother’s specialty is bean with bacon soup. 

     

    That’s a lot of M’mm M’mm good stick-to-your-ribs pork and beans style soups, which while they may be comfort foods that remind me of childhood, are not all that comforting to my adult digestive system. That’s because I developed celiac disease after bariatric surgery (not all that uncommon) and lactose-intolerance. In addition, lectin in legumes can further damage my intestinal wall. Beans are high in carbohydrates and less protein-dense than animal sources of protein. As well, beans are incomplete sources of protein that lack the essential amino acids found in meat and eggs and which are the building blocks of protein. So beans are not the best choice for a high-protein low-carbohydrate bariatric diet. Thus I veer from family tradition of soup making. However, the soups I develop begin with a vegetable broth base infused with egg protein to which I add fish or fowl and a variety of fresh vegetables. My soups are packed with protein and nutrition. Best of all, my soups are wonderfully delicious and comforting in keeping with family tradition. 

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    Turkey Egg Drop Soup (Paleo) by Borne Appétit 

    Italian Egg-drop Soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. So inspired, I added turkey, which was half-priced after Thanksgiving, and baby spinach and kale — and thusly Turkey Egg Drop Soup was borne into a meal! This hearty and delicious soup is packed with protein and it’s so M’mm M’mm good that it tops my favorite soup recipes list. 

     

    Ingredients

    For the mini meatballs

    1 pound lean ground turkey

    1/8 tsp each: oregano, salt, pepper, garlic powder

    1/4 tsp onion powder 

     

    For the soup

    Olive oil (for bottom of pot)

    6 oz diced onions

    6 oz diced celery

    6oz diced carrots

    2 cloves garlic

    3 slices thick cut turkey bacon diced

    64 oz unsalted vegetable stock

    32 oz water 

    2 14.5 oz can basil and garlic diced tomatoes

    1/4 tsp ground ginger 

    4 tsp minced basil

    4.25 pounds bone-in turkey breast (fresh bone-in turkey breast half)

    11oz bag of baby spinach and kale, ready to use

    10 small drops of liquid smoke

    Habanero sauce to taste (optional)

    4 brown eggs

    2 TBS fresh lemon juice

     

    Tools

    Stock pot

    Measuring cup

    Measuring spoons

    Large bowl

    Cutting boards

    Large knife

    Can opener

    Wire whisk

    Ladel

     

    Directions

    1. Oil the bottom of a stock pot. Sauté onions, celery, carrots and bacon until the veggies are translucent.
    2. Meanwhile, combine the meatball ingredients in a large bowl. On a lightly floured cutting board (I use coconut flour) shape the meatball mixture into a rectangle. Cut this rectangle into square mini meatballs by making long vertical cuts through the mixture about every inch. Then do the same making horizontal cuts. Place the meat in the refrigerator (leave it on the cutting board). This is the fastest way that I know to make mini meatballs. They don’t look square once they are done cooking.
    3. To the stock pot, add the stock, water, tomatoes, ginger, and basil. Allow to simmer while you prepare the turkey.
    4. Fillet meat from the breast bone and add the bone to the stock. Take half of the breast meat to use with the soup and save the other half for a future dinner. Leave the skin on the piece that you freeze. Discard skin from what you will use in the soup. Cube the breast meat and season with salt and pepper.
    5. Add the breast meat and mini meatballs to the stock. Bring stock to a low boil. Then reduce heat, cover and simmer for 45 minutes.
    6. After 45 min, remove the breast bone from the stock. Allow it to cool, then rip off what meat remains on the bone and add it to the soup. Discard the bone.
    7. Turn up the heat to a medium boil. Add the spinach and kale to the soup, and the 10 small drops of liquid smoke. Add the habanero sauce (optional). Cook for an additional 10-minutes.
    8. Meanwhile, crack the eggs into a food processor or blender. Mix on high speed until the egg whites and yolks are incorporated. During the last 4-minutes of cooking, stream the eggs slowly into the soup while quickly whisking them into the soup. You want the eggs to feather so do the pour slowly and the whisk quickly. Otherwise you will get something like scrambled eggs in your soup.
    9. Taste for seasoning and make any adjustments according to your taste preferences. Stir in the lemon juice and serve.

    Borne Appétit!

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    References

    National Center for Biotechnology Information

     

Published On: December 07, 2014