Turkey & Veggie Stew
Turning leftovers into a big pot of soup or stew is one of my favorite ways to recreate a dish. Thanksgiving is one of the Holiday's that I enjoy the leftovers as much as the main meal. I have been making this stew for years and it is a great way to use up leftover turkey. This dish can also be made with chicken for a stew that can be made year round when turkey is not as plentiful. So if you still have any leftover turkey on hand here is a great recipe for you to try out.
This hearty stew is filled with plenty of nutrients. It is high in protein, folate, fiber, and is a good source of calcium and vitamin A. This recipe makes for a great main dish meal, simply serve along with a good slice of bread.
In this dish I used brown rice. Feel free to use any whole grain that you may have on hand. Farro, wild rice, and barley work great in this hearty stew. It is recommended to consume at least 3 servings of whole grains per day, according to the 2015 Dietary Guidelines for Americans. Whole grains offer up many nutrients and phytochemicals that are removed from refined grains with processing.
You can add any veggies that you may have on hand to make this stew, be creative. Leftover dishes are great for using what you may have extra of in your fridge. When I make this stew I often do two batches and freeze one in freezer friendly storage bags to make for an easy go to meal when I do not have time to cook. Simply pull out the night before and place in your fridge to defrost and reheat on the stove top for a fast and healthy meal.
Turkey & Veggie Stew
Author: Brittany Sparks
Makes: 10 (1 Cup) Servings
Prep Time: 15 min
Cook Time: 45 min
Total Time: 60 min
1 Tbsp Olive Oil
1 Medium Red Bell Pepper, Diced
1 Jalapeno, Diced
2 Celery Sticks, Diced (~1/2 Cup)
2 Medium Carrots, Diced (~1 Cup)
6 Cloves Garlic, Minced
2 Tbsp Fresh Herbs, Chopped (Rosemary, Thyme and Sage)
1 (4oz) Can Chopped Green Chilies
1 (15oz) Can of White Beans (No Added Salt), Drained and Rinsed
1 ½ Tsp Salt
1 Tsp Pepper
½ Cup Brown Rice (Raw)
1 ½ Cups Chopped Turkey or Chicken (Cooked)
¼ Cup Flour
2 Cups Skim Milk
3 Cups Low Sodium Chicken Broth
In a large soup pot heat the olive oil over medium heat. Add the diced onion, bell pepper, jalapeno, celery and carrots. Cook over medium heat for about 6-8 minutes stirring occasionally.
Add the chopped herbs and garlic and cook for 1 minute. Next add in the canned beans, green chilies, salt and pepper, brown rice and turkey or chicken. Stir to combine.
Add the flour and stir. Cook an additional 2-3 minutes.
Pour in the milk and chicken broth. Stir, making sure to scrape up any pieces stuck on the bottom of the pan. Bring to a boil then reduce heat to low and simmer for about 40 minutes or until the rice is done. Stir occasionally to make sure the stew is not sticking to the bottom of the pan.
Serve warm and garnish with fresh chopped parsley.
Serving Size (1 cup):
Calories 178, Total Fat 2.3 g, Monounsaturated Fat 1.3 g, Saturated Fat 0.5 g, Polyunsaturated Fat 0.4 g, Sodium 478 mg, Total Carbohydrate 25 g, Dietary Fiber 3.5 g, Protein 14 g, Potassium 535 mg, Phosphorous 197 mg, 122 mg Calcium, 2,674 IU Vitamin A, 2.3 mg Iron.