HEART HEALTHY FIREFIGHTER RECIPES: TURKEY STEW

Try this hearty stew with a green salad and whole wheat dinner roll for a well-rounded meal. For a twist, use plantains or corn instead of potatoes or add more vegetables to taste.

 

INGREDIENTS:

1 lb. turkey breast, cut into cubes

2 Tbsp whole wheat flour

¼ tsp salt (optional)

¼ tsp pepper

¼ tsp cumin

1½ Tbsp olive oil

2 cloves 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 turkey broth, fat removed

5 small potatoes, peeled and cubed

12 small carrots, cut into large chunks

1¼ cups green peas

 

DIRECTIONS:

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

 

Serves 8 (Serving size: 1½ cups)

Nutritional information: 320 calories; 7g fat; 1.5g saturated fat; 40mg cholesterol; 520mg sodium

Courtesy of the U.S. Department of Health and Human Services' National Diabetes Education Program

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