A hearty garlic and herb-seasoned
turkey and bean stew with mixed vegetables served over hot cooked
rice.
Quick
Turkey and Bean Ragout
- 1 pound boneless skinless
turkey or chicken breast, cut into 3/4-inch cubes
1/4 cup all-purpose flour - divided use
1 tablespoon butter or margarine
8 ounces mushrooms, sliced
2 green onions and tops, sliced
1/2 to 1 teaspoon minced garlic
1 (14 1/2-ounce) can fat-free reduced-sodium chicken broth
1 (16-ounce) package frozen California blend vegetables
1 (15-ounce) can red beans or dark red kidney beans, rinsed,
drained
1 teaspoon dried rosemary leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
4 cups cooked rice, hot
- Toss turkey with 1 tablespoon
flour. Cook in butter over medium heat in large saucepan until
browned, about 5 minutes. Add mushrooms, green onion and garlic;
cook 2 to 3 minutes.
- Combine chicken broth
and remaining 3 tablespoons 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 to 10 minutes. Season to taste with salt and pepper.
- Serve ragout over rice.
Makes 6 servings (about
1 cup each).
Tips: Quick Turkey and
Bean Ragout can be prepared 1 to 2 days in advance; refrigerate,
covered. Cooked noodles can be substituted for rice.
Nutrient Information Per serving: Calories
345; Fat 4g; % Calories from Fat 11; Carbohydrate 54g; Folate
25mcg; Sodium 413mg; Protein 24g; Dietary Fiber 6g; Cholesterol
29mg
Recipe provided courtesy of The Bean Education
& Awareness Network.
