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Soups -
Turkey Stew with Dumplings
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| INGREDIENTS |
- 4 bacon strips, diced
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1 1/2 pounds turkey tenderloin, cut into 1-inch pieces
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4 medium carrots, cut into 1-inch pieces
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2 cups water, divided
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1 (14 1/2-ounce) can reduced-sodium chicken broth
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2 small onions, quartered
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2 celery ribs, cut into 1/2-inch pieces
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1/4 teaspoon dried rosemary, crushed
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1 bay leaf
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3 tablespoons all-purpose flour
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1/2 teaspoon salt
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1/4 teaspoon ground pepper
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1 cup reduced-fat biscuit/baking mix
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1/3 cup plus 1 tablespoon fat-free milk
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| INSTRUCTIONS |
In a Dutch oven or large pot, cook bacon over medium heat until crisp. Remove to paper towel to drain, reserving 2 teaspoons of drippings. Cook turkey in drippings until it’s no longer pink. Add carrots, 13/4 cups water, broth, onions, celery, rosemary, and the bay leaf. Bring to a boil. Reduce heat; cover and simmer for 20 to 30 minutes or until vegetables are tender.
Combine flour and remaining 1/4 cup water until smooth. Stir into turkey mixture. Bring to a boil; cook and stir for two minutes or until thickened. Discard bay leaf. Stir in salt, pepper, and reserved bacon.
In a bowl, combine biscuit mix and milk. Drop batter in six mounds into simmering stew. Cover and simmer for 15 minutes or until a toothpick inserted in a dumpling comes out clean. Do not lift cover while simmering.
Yield: Six servings. One serving of stew (1 cup with one dumpling) equals 299 calories, 6 grams fat (2 grams saturated fat), 76 milligrams cholesterol, 787 milligrams sodium, 26 grams carbohydrates, 2 grams fiber, and 34 grams protein. Diabetic exchanges: 4 very lean meat, 2 vegetable, 1 starch, 1 fat. |
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