Re: The Ultimate ABC Cook Book!
Quick Turkey and Bean Ragout
Prep: 15 min, Cook: 20 min.
11 ounces boneless, skinless turkey breast fillets, cut into 3/4 inch cubes
2 Tbs. plus 2 tsp. all purpose flour
2 tsp. margarine
5 ounces mushrooms, sliced
1-1/4 green onions, with tops, sliced
1/4 tsp. garlic, minced
1-1/4 cups fat-free low sodium chicken broth
11 ounces frozen mixed vegetables, California blend
10 ounces canned red beans, or dark red kidney beans, rinsed, drained
3/4 tsp. dried rosemary leaves
1/4 tsp. dried thyme leaves
2-2/3 cups hot cooked rice
Toss turkey with 2 tsp. flour. Cook in margarine over medium heat in large saucepan until browned, about 5 minutes. Add mushrooms, green onion, and garlic; cook 2-3 minutes.
Combine chicken broth and remaining 2 Tbs. 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, 8-10 minutes. Season to taste with salt and pepper. Serve ragout over rice.
You can prepare this recipe 1-2 days in advance; refrigerate, covered. You can substitute cooked noodles for rice and chicken breast for the turkey.
Courtesy American Dry Bean Board.
Per serving: calories 459, fat 6.9g, 13% calories from fat, cholesterol 61mg, protein 35.0g, carbohydrates 64.7g, fiber 7.9g, sugar 6.8g, sodium 205mg, diet points 8.7.
Dietary Exchanges: Milk: 0.0, Vegetable: 1.0, Fruit: 0.0, Bread: 3.5, Lean meat: 0.0, Fat: 0.8, Sugar: 0.0, Very lean meat protein: 3.7Per serving: