Quick Turkey and Bean Ragout
High Fiber Recipe
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. Try this quick turkey and bean ragout for a healthful, fiber filled main dish.
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
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 to 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 to 10 minutes. Season to taste with salt and pepper. Serve ragout over rice.
You can prepare this recipe 1 to 2 days in advance; refrigerate, covered. You can substitute cooked noodles for rice and chicken breast for the turkey.
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.
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