Turkey Rice Stew
Turkey Rice Stew uses boneless, skinless turkey breast with reduced sodium chicken broth, wild rice, broccoli florets, sage, salt and pepper. This is great for anyone, not just diabetics.
1 pound boneless, skinless turkey breast, cut into 1/2-inch 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 black 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 five minutes. Season to taste with salt and pepper.
Recipe makes 4 servings
Calories: 250; Fat: 3.8g; Cholesterol: 44.7mg; Sodium: 196mg; Carbohydrates: 24.6g; Protein: 29g; Fiber: 1g
Exchanges: 1 Vegetable, 1 Bread, 3 Meat