Turkey Stew

Name: Turkey Stew
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 1 serving
Ingredients: 1/2 teaspoon, vegetable Soybean Oil; 2 tablespoons, chopped Onions (Yellow); 1/4 clove, finely chopped Garlic; 1 medium, chopped Carrots (Mature); 1/2, stalk, chopped Celery; 1/2 medium, chopped Russet Potato; 1/2 cup, diced with juice Tomatoes (Canned); 1/2 cup Water; 1/2 cup, turkey, chopped Chicken Breast (Broiler Or Fryers, Cooked); to taste Salt and black pepper; 1/4 teaspoon Italian seasoning or fresh herbs

Cooked turkey or chicken simmered with potato, carrot, celery and diced tomatoes — about 283 calories and 27 g protein a bowl.

283kcal per serving

26.7gprotein

31.4gcarbs

5.3gfat

238 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep15 min

Cook40 min

Total55 min

Makes1 serving

DifficultyMedium

Turkey stew for using up the roast: carrot, celery, onion and potato simmered in diced tomatoes and water, with cooked turkey stirred in at the end just to heat through. One bowl comes to roughly 283 calories with about 27 g of protein, most of it from the half cup of meat.

The turkey goes in last, and only for five minutes. It is already cooked, so any longer in the pot just dries it out and turns it stringy. Get the vegetables fully tender first, then add the meat, bring it back to a simmer and serve.

Leftover chicken works exactly the same way, and so does rotisserie chicken from the store. The stew keeps three days and freezes well. A slice of whole-grain bread or a few crackers on the side turns it into a complete cold-weather lunch.

Ingredients

Servings

Soybean Oil1/2 teaspoon, vegetable (2 g)
Onions (Yellow)2 tablespoons, chopped (20 g)
Garlic1/4 clove, finely chopped
Carrots (Mature)1 medium, chopped (61 g)
Celery1/2, stalk, chopped (20 g)
Russet Potato1/2 medium, chopped (107 g)
Tomatoes (Canned)1/2 cup, diced with juice (103 g)
Water1/2 cup (120 g)
Chicken Breast (Broiler Or Fryers, Cooked)1/2 cup, turkey, chopped (70 g)
Salt and black pepperto taste
Italian seasoning or fresh herbs1/4 teaspoon

Cook’s tips

Chop the potato and carrot the same size, about 1/2 inch, so they finish together.
Add the cooked turkey only at the end; a long simmer makes already-cooked meat dry and stringy.
Reheat leftover turkey to 165°F. Cool leftovers within 2 hours, refrigerate in a covered container up to 3 days, and reheat to 165°F.
Contains: none of the nine major food allergens.
Naturally gluten-free and dairy-free as written. Plant-based: replace the turkey with 1/2 cup of drained white beans or chickpeas.

Method

Wash your hands and all surfaces before you start.
Heat the oil in a saucepan over medium heat. Add the onion, garlic, carrot and celery and stir 2 minutes.
Add the potato, tomatoes with their juice and the water. Bring to a boil.
Lower the heat and simmer about 30 minutes, until the potato and carrot are tender.
Stir in the chopped turkey and cook 5 minutes more, until it reaches 165°F.
Season with salt, pepper and herbs to taste and serve.

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