Obesity Discussion Forums - View Single Post - Turkey or chicken stove-top casserole over toast

Obesity Discussion · 01-29-06, 03:01 AM

Turkey or chicken stove-top casserole over toast
Dietitian's tip: This casserole is a great option for serving up leftovers after a large turkey or chicken dinner. To make it a meal, serve with a tossed salad or steamed peas and carrots and fat-free frozen yogurt.

SERVES 4
Ingredients
1 1/2 cups chicken broth
1/2 cup diced celery
1/3 cup diced onions
1/2 green bell pepper, seeded and chopped
2 cups cooked turkey or chicken, cubed
3 tablespoons all-purpose (plain) flour
3 tablespoons white wine
1/2 cup chopped fresh parsley
2 tablespoons fresh rosemary (optional)
Ground black pepper, to taste
4 slices toast

Directions
In a large nonstick saucepan, heat 1/4 cup of the chicken broth over medium-high heat until it simmers. Add the celery, onions and bell pepper and cook until the vegetables are tender-crisp, about 4 to 5 minutes. Reduce heat to low, allowing the mixture to cool slightly.

In a medium bowl, add the turkey or chicken cubes and flour. Toss gently until the flour coats the meat. Add to the vegetables and broth, cooking over low heat for about 5 minutes. Increase heat to medium high and slowly add the remaining broth, wine, parsley, rosemary and black pepper. Cook and stir until the sauce thickens slightly. To serve, spoon 1/4 of the casserole over each piece of toast.

Nutritional Analysis(per serving)Calories 234 Cholesterol 60 mg
Protein 26 g Sodium 585 mg
Carbohydrate 21 g Fiber 3 g
Total fat 4 g Potassium 399 mg
Saturated fat 1 g Calcium 57 mg
Monounsaturated fat 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 1
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00485

01-29-06, 03:01 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,981 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Turkey or chicken stove-top casserole over toast Turkey or chicken stove-top casserole over toast Dietitian's tip: This casserole is a great option for serving up leftovers after a large turkey or chicken dinner. To make it a meal, serve with a tossed salad or steamed peas and carrots and fat-free frozen yogurt. SERVES 4 Ingredients 1 1/2 cups chicken broth 1/2 cup diced celery 1/3 cup diced onions 1/2 green bell pepper, seeded and chopped 2 cups cooked turkey or chicken, cubed 3 tablespoons all-purpose (plain) flour 3 tablespoons white wine 1/2 cup chopped fresh parsley 2 tablespoons fresh rosemary (optional) Ground black pepper, to taste 4 slices toast Directions In a large nonstick saucepan, heat 1/4 cup of the chicken broth over medium-high heat until it simmers. Add the celery, onions and bell pepper and cook until the vegetables are tender-crisp, about 4 to 5 minutes. Reduce heat to low, allowing the mixture to cool slightly. In a medium bowl, add the turkey or chicken cubes and flour. Toss gently until the flour coats the meat. Add to the vegetables and broth, cooking over low heat for about 5 minutes. Increase heat to medium high and slowly add the remaining broth, wine, parsley, rosemary and black pepper. Cook and stir until the sauce thickens slightly. To serve, spoon 1/4 of the casserole over each piece of toast. Nutritional Analysis(per serving)Calories 234 Cholesterol 60 mg Protein 26 g Sodium 585 mg Carbohydrate 21 g Fiber 3 g Total fat 4 g Potassium 399 mg Saturated fat 1 g Calcium 57 mg Monounsaturated fat 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Carbohydrates 1 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 1 Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 1 Vegetables 1 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00485 __________________