Post by Okwes on Oct 2, 2006 11:47:12 GMT -5
TURKEY-WILD RICE STEW
Makes: 4 Servings
1 pound boneless, skinless turkey breast, cut into 1/2" cubes
1 teaspoon olive oil
1 onion, chopped
3 cups reduced-sodium fat-free chicken broth
1/2 cup wild rice
2 carrots, thinly sliced
2 cups chopped broccoli florets
1 tablespoon chopped fresh, or 1 teaspoon dried, sage leaves
Salt and pepper, to taste
Saute turkey in oil in large saucepan until lightly browned. Add onion and
cook until tender. Stir in broth, wild rice, and carrots. Heat to boiling;
reduce heat and simmer, covered, until rice is tender, about 45 minutes.
Stir in broccoli and sage; simmer until broccoli is tender, about 5 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving:
Calories: 250, Fat: 3.8 g, Cholesterol: 44.7 g,
Sodium: 196 mg, Protein: 29 g, Carbohydrate: 24.6 g
Diabetic Exchanges: 1 Vegetable, 1 Bread, 3 Meat
from: "1,001 Recipes For People with Diabetes" by Surrey Books
Makes: 4 Servings
1 pound boneless, skinless turkey breast, cut into 1/2" cubes
1 teaspoon olive oil
1 onion, chopped
3 cups reduced-sodium fat-free chicken broth
1/2 cup wild rice
2 carrots, thinly sliced
2 cups chopped broccoli florets
1 tablespoon chopped fresh, or 1 teaspoon dried, sage leaves
Salt and pepper, to taste
Saute turkey in oil in large saucepan until lightly browned. Add onion and
cook until tender. Stir in broth, wild rice, and carrots. Heat to boiling;
reduce heat and simmer, covered, until rice is tender, about 45 minutes.
Stir in broccoli and sage; simmer until broccoli is tender, about 5 minutes.
Season to taste with salt and pepper.
Nutritional Information Per Serving:
Calories: 250, Fat: 3.8 g, Cholesterol: 44.7 g,
Sodium: 196 mg, Protein: 29 g, Carbohydrate: 24.6 g
Diabetic Exchanges: 1 Vegetable, 1 Bread, 3 Meat
from: "1,001 Recipes For People with Diabetes" by Surrey Books