Southwestern Turkey Stew - 18g Carbs, 4g Fiber, 5g Sugar
From: The American Heart Association Quick & Easy Cookbook,
2001 by the American Heart Association.
If you want to save ten minutes of cooking time, halve the recipe
and make this full-flavored stew in your microwave oven.
Serves: 8
Serving Size: 1 1/4 cups
1/4 cup all-purpose flour
1/4 tsp salt
1/8 tsp black pepper
1 1/2 lb boneless, skinless turkey breast, cut into 1/2-inch cubes
2 14 1/2 oz cans no-salt-added tomatoes, chopped
10 1/2 oz can fat-free, low-sodium chicken broth
10-oz package frozen no-salt-added corn
1 cup chopped onion
4-oz can chopped green chili peppers
2 tsp bottled minced garlic
1 1/2 tsp ground cumin
1 1/2 tsp dried oregano, crushed
1/4 cup chopped fresh cilantro
In a large plastic bag with a tight-fitting seal, combine flour, salt,
and black pepper. Add turkey cubes and shake until well coated. Shake
off excess flour.
In a Dutch oven, combine coated turkey with remaining ingredients
except cilantro. Place over high heat and bring to a boil. Reduce
heat, cover, and simmer for 25 minutes or until turkey is no longer
pink in center, stirring occasionally. Stir in cilantro.
Microwave Method:
Halve ingredients listed above. Prepare turkey cubes as directed.
Combine coated turkey and remaining ingredients except cilantro in
a 2-quart microwave-safe casserole. Cover and cook on 100% power
(high) for 15 minutes or until turkey is no longer pink in center,
stirring twice. Stir in cilantro.
Serves: 8
Serving Size: 1 1/4 cups
Nutrition per Serving:
175 Calories, 1g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 0g Monounsaturated Fat, 58mg Cholesterol,
215mg Sodium, 18g Carbs, 4g Fiber, 5g Sugar, 23g Protein
Dietary Exchanges: 1 starch, 1 vegetable, 2 1/2 very lean meat
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