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In the Kitchen: Turkey Stew

Here’s a different way to put your leftover Thanksgiving turkey to good use!

Ingredients
3 apples and 2 pears
Whole wheat flour
¼ teaspoon salt, optional
¼ teaspoon pepper
¼ teaspoon cumin
1 ½ tablespoons olive oil
2 cloves of garlic, minced
2 medium onions, sliced
2 stalks celery, sliced
1 medium red or green bell pepper, sliced
1 medium tomato, finely minced
5 cups of beef or turkey broth, fat removed
5 small potatoes, peeled and cubed
12 small carrots
1 ¼ cups green peas

Directions:

  1. Preheat oven to 375 F.
  2. Mix the whole wheat flour with salt, pepper, and cumin, and roll the turkey cubes in the mixture. Shake off excess flour.
  3. In a large skillet, heat the olive oil over medium-high heat. Add the turkey cubes and sauté until nicely brown, about 7 to 10 minutes.
  4. Place the turkey in an oven-proof casserole.
  5. Add minced garlic, onions, celery and peppers to the skillet and cook until vegetables are tender, about 5 minutes.
  6. Stir in the tomato and broth. Bring to a boil and pour over the turkey or beef pieces. Cover the casserole tightly and bake for 1 hour at 375 F.
  7. Remove from the oven and stir in the potatoes, carrots, and peas. Bake for another 20 to 25 minutes, or until tender.

Nutrition Information

Makes 5 servings.

Serving size: 3 ounces of turkey with 1 cup of vegetables

Calories:           326

Carbohydrate:  21 grams

Protein:             27 grams

Fat:                  15 grams

Source:
National Diabetes Education Program Recipe and Meal Planner Guide, National Institutes of Diabetes and Digestive and Kidney Disorders.

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