An all-around healthy meal, this turkey stew provides lean protein, low-glycemic potatoes and a rainbow of colorful antioxidant-loaded vegetables. The dish is thickened with gluten-free flour, which can be adjusted to achieve your preferred consistency.
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Your entire family will enjoy this simple stew, gluten-free or not. Who said turkey is only for Thanksgiving?
Ingredients
1 lb turkey tenderloin slices cut into 2-inch pieces
3 tablespoons all-purpose gluten-free flour
2 tablespoons olive oil
5 small red potatoes quartered
1 zucchini, cut up into 1-inch cubes
1 red pepper, cut into 1-inch pieces
1 green pepper, cut into 1-inch pieces
1 cup carrots, thinly sliced
1 onion, chopped
3 cloves garlic, finely chopped
1 teaspoon thyme
½ cup fresh flat-leaf parsley, finely chopped
¼ teaspoon black pepper
2 cups gluten-free chicken broth
1 cup skim or 1% milk
Directions
- Preheat oven to 400˚F.
- Place turkey pieces and flour in a plastic bag and shake to coat.
- Put turkey, oil, potatoes, zucchini, peppers, carrots, onion, garlic, thyme and black pepper in a large casserole and bake uncovered for 20 to 25 minutes, stirring one to two times.
- Add broth and milk and cook covered for another 45 minutes or until turkey and vegetables are tender. Stir in finely chopped fresh flat-leaf parsley and serve.
Nutritional information per serving
Makes 4 servings
Calories 374
Protein 34 g
Carbohydrate 39 g
Fat 9 g
Saturated fat 1 g
Dietary fiber 5.6 g
Sodium 342 mg
Calcium 136 mg
