Turkey Stew

Name: Turkey Stew
Ingredients: 2 teaspoons canola or corn oil; 1 medium onion, chopped; 4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 1/4 cup water; 2 tablespoons all-purpose flour; 1 1/4 pounds cooked turkey breast, cooked without salt, skin and all visible fat discarded, cut into bite-size pieces; 6 medium ribs of celery, coarsely chopped; 6 medium carrots, coarsely chopped; 1 teaspoon poultry seasoning; 1 medium dried bay leaf; 1/2 teaspoon garlic powder; 1/4 to 1/2 teaspoon pepper; 6 medium potatoes, coarsely chopped; 1 1/2 cups frozen green peas

14 ingredients

33 steps

Ingredients

2 teaspoons canola or corn oil
1 medium onion, chopped
4 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
1/4 cup water
2 tablespoons all-purpose flour
1 1/4 pounds cooked turkey breast, cooked without salt, skin and all visible fat discarded, cut into bite-size pieces
6 medium ribs of celery, coarsely chopped
6 medium carrots, coarsely chopped
1 teaspoon poultry seasoning
1 medium dried bay leaf
1/2 teaspoon garlic powder
1/4 to 1/2 teaspoon pepper
6 medium potatoes, coarsely chopped
1 1/2 cups frozen green peas

Directions

1

In a stockpot, heat the oil over medium-high heat, swirling to coat the bottom.
2

Cook the onion for 3 minutes, or until soft, stirring frequently.
3

Pour in the broth.
4

Bring to a boil, stirring occasionally.
5

In a small bowl, whisk together the water and flour.
6

Whisk into the broth mixture.
7

Cook for 5 minutes, or until the broth just begins to thicken, whisking constantly.
8

Stir in the turkey, celery, carrots, poultry seasoning, bay leaf, garlic powder, and pepper.
9

Bring to a boil.
10

Reduce the heat and simmer for 15 minutes, or until heated through.
11

Stir in the potatoes.
12

Cook, covered, for 30 minutes, or until the celery, carrots, and potatoes are tender, stirring occasionally.
13

Stir in the peas.
14

Cook for 5 minutes.
15

Discard the bay leaf before serving the stew.
16

(Per serving)
17

Calories: 301
18

Total fat: 2.5g
19

Saturated: 0.5g
20

Trans: 0.0g
21

Polyunsaturated: 0.5g
22

Monounsaturated: 1.0g
23

Cholesterol: 61mg
24

Sodium: 150mg
25

Carbohydrates: 42g
26

Fiber: 6g
27

Sugars: 7g
28

Protein: 28g
29

Calcium: 77mg
30

Potassium: 1,232mg
31

2 1/2 starch
32

1 vegetable
33

3 very lean meat