Low Fat Turkey Stew

Low Fat Turkey Stew

This low fat turkey stew is a good meal for a diabetic person, and it goes very well with a green leaf lettuce and cucumber salad and a dinner roll (but you have to take into account the nutritional value of the bread roll).

At 6.5 points per serving, this dish is not the lightest available, but provided you've done your walk, or kept your food intake within your limits, there is no reason why you should not have this low fat recipe for dinner.

For 2.5 points extra, you can add a cup of cooked (steamed) rice.

This dish contains 21 g of carbs, and 27 g of protein.

Remember: You don't have to wait till Xmas to have this deliciuos meal. You don't even have to wait till Thanks Giving Day! You can have it right now!


Ingredients:

1 pound cubed lean beef or turkey breast 

Whole wheat flour

1/4 teaspoon salt (optional)

1/4 teaspoon pepper

1/4 teaspoon cumin

1 1/2 tablespoons olive oil

2 cloves of garlic, minced

2 medium onions, sliced

2 stalks celery, sliced

1 medium red/green bell pepper, sliced

1 medium tomato, finely minced

5 cups of beef or turkey broth, fat removed

5 small potatoes, peeled and cubed

12 small carrots

1 1/4 cups green peas

Nutritional Information:

Serves 5

Fat: 15 g

Cal: 326

KJ: 1369

WW: 6.5 Points


This is what you do:

First, preheat oven to 375°F (190 C).

Then, mix the whole wheat flour with salt, pepper, and cumin, and roll the beef or turkey cubes in the mixture. Shake off the excess flour.

In a large skillet. heat the olive oil over medium-high heat. After that, add the beef or turkey cubes and sauté until nicely brown, for about 7 to10 minutes.

Place the beef or turkey in an ovenproof casserole.

Add the minced garlic, onions, celery, and peppers to the skillet and cook until vegetables are tender, about 5 minutes.

Stir in the tomato and broth. Bring to a boil and pour over the turkey or beef pieces. Cover the casserole tightly and bake for 1 hour at 375°F (190 C).

Finally, remove from the oven and stir in the potatoes, carrots, and peas. Bake for another 20-25 minutes, or until tender.


Source: The Skinny Chef's Diabetic Recipes Collection.


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