When it’s cold outside, warm up your insides with hearty and healthy dishes like Turkey and Cranberry Stew.
- 2 tsp 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 tsp 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
In a deep pan or skillet, heat the oil over medium-high heat. Sauté the onion until it softens, about 4 minutes. Add the carrot, celery, parsnip (if using) and sweet potato. Lower heat to medium and, stirring frequently, sauté until the vegetables become lightly browned. Add the bay leaf, thyme and 1 cup of stock. Lower heat to a simmer and cook until the vegetables are almost tender, about 10 minutes or less.
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. 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.
Nutritional information per serving: 213 calories; 5 g fat (1 g saturated fat); 19 g carbohydrate; 22 g protein; 4 g dietary fiber; 326 mg sodium
Reviewed by Mary Lindsey Jackson, RD, LDN, Clinical Nutritionist Educator for Mission Weight Management — missionweight.org or (828) 213-4100. Recipe courtesy of American Institute for Cancer Research.