Turkey Vegetable Stew
Yield: 6 Servings
Ingredients
1/2 c all-purpose flour; divided
1 1/2 lb turkey tenderloin
1 cut into 1-inch pieces
1 vegetable cooking spray
1 tb vegetable oil
1/2 c chopped onion
1 lb cubed peeled kohlrabi; (2 cups)
1 1/2 c coarsely chopped cabbage
1 c sliced carrot
3/4 lb red potatoes; (6 small)
1 peeled and quartered
1/2 ts dried thyme
1/2 ts dried sage
27 1/2 oz no-salt-added chicken broth; (2 cans)
2 c small fresh broccoli florets
29 oz no-salt-added whole tomatoes; (2 cans)
1 drained and coarsely chopped
1/2 c water
1 ts salt
1/4 ts pepper
Instructions
Place 1/4 cup flour in a large zip-top heavy-duty plastic bag. Add turkey; seal bag, and shake to coat.
Coat a Dutch oven with cooking spray; add vegetable oil, and place over medium-high heat until hot. Add the turkey and onion; cook 6 minutes or until turkey loses its pink color. Add kohlrabi and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender. Add broccoli and tomatoes; cook, uncovered, 5 minutes or until broccoli is tender.
Place remaining 1/4 cup flour in a bowl. Gradually add 1/2 cup water, stirring with a wire whisk until blended, and add to stew. Stir in salt and pepper. Cook over medium heat for 5 minutes or until thickened, stirring frequently. Yield: 9 cups (serving size: 1-1/2 cups).
Per serving: 370 Calories (kcal); 12g Total Fat; (27% calories from fat); 37g Protein; 36g Carbohydrate; 74mg Cholesterol; 494mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
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Yield: 6 Servings
Ingredients
1/2 c all-purpose flour; divided
1 1/2 lb turkey tenderloin
1 cut into 1-inch pieces
1 vegetable cooking spray
1 tb vegetable oil
1/2 c chopped onion
1 lb cubed peeled kohlrabi; (2 cups)
1 1/2 c coarsely chopped cabbage
1 c sliced carrot
3/4 lb red potatoes; (6 small)
1 peeled and quartered
1/2 ts dried thyme
1/2 ts dried sage
27 1/2 oz no-salt-added chicken broth; (2 cans)
2 c small fresh broccoli florets
29 oz no-salt-added whole tomatoes; (2 cans)
1 drained and coarsely chopped
1/2 c water
1 ts salt
1/4 ts pepper
Instructions
Place 1/4 cup flour in a large zip-top heavy-duty plastic bag. Add turkey; seal bag, and shake to coat.
Coat a Dutch oven with cooking spray; add vegetable oil, and place over medium-high heat until hot. Add the turkey and onion; cook 6 minutes or until turkey loses its pink color. Add kohlrabi and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender. Add broccoli and tomatoes; cook, uncovered, 5 minutes or until broccoli is tender.
Place remaining 1/4 cup flour in a bowl. Gradually add 1/2 cup water, stirring with a wire whisk until blended, and add to stew. Stir in salt and pepper. Cook over medium heat for 5 minutes or until thickened, stirring frequently. Yield: 9 cups (serving size: 1-1/2 cups).
Per serving: 370 Calories (kcal); 12g Total Fat; (27% calories from fat); 37g Protein; 36g Carbohydrate; 74mg Cholesterol; 494mg Sodium Food Exchanges: 1 Grain(Starch); 4 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
