Quick Turkey and Bean Ragout
High Fiber Recipe
By Fitness and Freebies
While many of you know, others have asked what a "ragout" it is, so just for clarification, a ragout is a richly seasoned stew of meat or poultry and vegetables.
Recipe Ingredients
11 ounces boneless, skinless turkey breast fillets, cut into 3/4 inch cubes
2 tablespoons plus 2 teaspoons flour
2 teaspoons butter or margarine
5 ounces mushrooms, sliced
1-1/4 cup 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, rinsed, drained
3/4 teaspoon dried rosemary leaves
1/4 teaspoon dried thyme leaves
2-2/3 cups hot cooked rice
Recipe 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.
Nutrition information per serving:
Recipe makes 4 servings
Calories: 459;
Fat: 6.9g;
Cholesterol: 61mg;
Protein: 35g;
Carbohydrates: 64.7;
Fiber: 7.9g;
Sugars: 6.8g;
Sodium: 205mg;
13 percent calories from fat;
Dietary Exchanges: Vegetable: 1.0, Bread: 3.5, Fat: 0.8, Very lean meat protein: 3.7
High Fiber Tip:
High fiber snacks include seeds, nuts and popcorn.
See also:
Smoked Turkey Stuffed Pitas
Turkey and Beans Over Rice
Healthy Cajun Beans and Rice
Black Beans in Pita Pockets
Bean and Cheese Sandwiches
Autumn Chicken and Bean Bonanza
Speedy Baked Beans
Barley-Bean Salad
