High Fiber Recipe

Quick Turkey and Bean Ragout
High Fiber Recipe

Ingredients:
11 ounces boneless, skinless turkey breast fillets, cut into 3/4 inch cubes
2 tablespoons plus 2 teaspoons all purpose flour
2 teaspoons margarine
5 ounces mushrooms, sliced
1-1/4 green onions, with tops, sliced
1/4 teaspoon garlic, minced
1-1/4 cups fat-free low sodium chicken broth
11 ounces frozen mixed vegetables
10 ounces canned red beans, or dark red kidney beans, rinsed, drained
3/4 teaspoon dried rosemary leaves
1/4 teaspoon dried thyme leaves
2-2/3 cups hot cooked rice

Directions:
Toss turkey with 2 teaspoons flour. Cook in margarine over medium heat in large saucepan until browned, about 5 minutes. Add mushrooms, green onion, and garlic; cook 2-3 minutes.

Combine chicken broth and remaining 2 tablespoons flour; add to saucepan. Add frozen vegetables, beans, and herbs and heat to boiling; reduce heat and simmer, covered, until turkey and vegetables are tender, 8-10 minutes. Season to taste with salt and pepper. Serve ragout over rice.

You can prepare this recipe 1-2 days in advance; refrigerate, covered. You can substitute cooked noodles for rice and chicken breast for the turkey.

Recipe makes 4 high fiber servings.