Turkey and Cranberry Stew

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Prep Time: 45 minutes
Difficulty: Moderate
Yields: 6

Yet another way to use leftover turkey. Try this colorful stew combining the natural sweetness of sweet potato and carrot with the tang of cranberries.

These instructions meet the Centers for Disease Control and Preventionʼs strict nutrition guidelines as a healthy recipe.

Ingredients:

  • 2 teaspoons canola oil
  • 1 medium onion, chopped
  • 1 large carrot, cut into bite-size pieces
  • 1 rib celery, cut into thin slices
  • 1 parsnip, peeled and cut into bite-size pieces (optional)
  • 1 medium sweet potato or yam, peeled and cut in half, then into bite-size pieces
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • 2 cups non-fat, reduced-sodium turkey or chicken stock, divided
  • 1 sweet, juicy apple, peeled, cored and cut into bite-size pieces
  • 1 cup frozen (and defrosted) cranberries or canned whole cranberries, rinsed and drained
  • 3 cups diced cooked turkey
  • Salt and freshly ground black pepper, to taste*

Directions:

1) In a deep pan or skillet, heat the oil over MEDIUM-HIGH heat. Saute the onion until it softens, about 4 minutes. Add the carrot, celery, parsnip (if using) and sweet potato.

2) Lower heat to MEDIUM and, stirring frequently, saute until the vegetables become lightly browned. Add the bay leaf, thyme and 1 cup of stock.

3) Lower heat to a simmer and cook until the vegetables are almost tender, about 10 minutes or less.

4) Stir in the apple and cranberries, if using the frozen kind. If the mixture seems dry, add enough additional stock to cook the fruit. Gently simmer until the apple has softened and the cranberries are tender, about 5 minutes. If using canned cranberries, add them after the apple has softened, along with the turkey.

5) Heat through for a few more minutes, until the turkey is hot. Season to taste with salt and pepper. Serve as is or over cooked brown rice or whole-grain pasta, if desired.

Nutrition:

Calories: 207
Carbohydrates: 18g
Total Fat: 5.2g
Cholesterol: 53mg
Saturated Fat: 1.3g
Dietary Fiber: 4g
% of Calories from Fat: 23%
Sodium: 231mg
Protein: 22g

* Nutrition information does not include salt and pepper to taste.

Each serving provides: an excellent source of vitamin A, and a good source of vitamin C, potassium and fiber.

Credit: Recipe courtesy American Institute for Cancer Research. This recipe meets Produce for Better Health Foundation (PBH) and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Adapted from Fruits and Veggies More Matters

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