Turkey Potpie with Baby Vegetables - 34g Carbs, 5g Fiber
From: The New Mayo Clinic Cookbook, published by Mayo Clinic Health
Information and Oxmoor House, and winner of the 2005 James Beard award.
Dietitian's tip: This old-fashioned potpie has just a top crust, made
with cornmeal and a hint of honey. The easy filling can be made a day
ahead. Then mix the batter while the oven heats, and the pie is ready
to assemble.
Serves: 8
10 baby carrots
1 cup pearl onions
1/3 lb fresh white mushrooms
1 1/4 cups frozen artichoke hearts, thawed
1/4 cup PLUS 2 Tbsp olive oil
1 tsp dry mustard
3/4 cup all-purpose (plain) flour
2 1/2 cups chicken stock or broth
1 garlic clove, minced
2 lb skinless, boneless turkey breast, diced
1 cup shelled edamame or English peas
1 tomato, seeded and diced
1 Tbsp each: fresh chopped dill and basil
1/4 cup low-fat sour cream
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup cornmeal
1 1/2 tsp baking powder
3/4 cup plain soy milk (soya milk)
1 Tbsp dark honey
Peel and halve the carrots, then thinly slice crosswise. Immerse the
onions in a saucepan of boiling water for about 2 minutes, drain, and
plunge in cold water. Cut off the root ends, slip off the skins, and
then cut a shallow X in the root end of each onion. Brush the mushrooms clean, then thinly slice. Quarter the artichokes lengthwise. Set the prepared vegetables aside.
In a large, heavy, ovenproof saucepan or Dutch oven, heat the 1/4 cup
olive oil over low heat. Add the mustard and 1/4 cup of the flour and
cook, whisking constantly, for 1 to 2 minutes.
Add the stock, still whisking constantly to avoid lumps, raise the heat to medium-high, and bring to a boil. Add the garlic, carrots and onions. Reduce the heat to a gentle simmer and cook until the vegetables are softened, about 5 minutes. Add the turkey, mushrooms, artichoke hearts, edamame, tomato, dill and basil. Cover and simmer until the turkey is opaque throughout, about 10 minutes. Whisk in the sour cream and season with 1 teaspoon of the salt and the pepper. Spoon the mixture into a 9-by-13-inch baking dish and set aside.
Preheat the oven to 425 F.
In a bowl, combine the cornmeal, the remaining 1/2 cup flour, baking
powder and the remaining 1/2 teaspoon salt. In another bowl, whisk
together the soy milk, the 2 tablespoons olive oil and the honey. Add
the dry ingredients, stirring just until moistened.
Pour the batter over the turkey mixture. Bake, uncovered, until
lightly browned, about 40 minutes. Let stand for 10 minutes, then serve.
Serves: 8
Nutrition per Serving:
384 Calories, 14g Total Fat, 3g Saturated Fat, 8g Monounsaturated Fat, 51g Cholesterol, 30g Protein, 657mg Sodium, 34g Carbs, 5g Fiber
Mayo Clinic Healthy Weight Pyramid Servings:
1 Carbs, 1 Fats, 2 Protein and dairy, 2 Vegetables
Diabetes Meal Plan Exchanges:
1 Fats, 3 Meat and meat substitutes, 1/2 Milk and milk products,
3 Non-starchy vegetables, 1 Starches
DASH Eating Plan Servings:
1/2 Dairy foods (low-fat or fat-free), 1 Fats and oils,
1 Grains and grain products, 3 Meats, poultry and fish, 3 Vegetables
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment