Turkey or chicken stove-top casserole over toast

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Dietitian’s tip:

This casserole is a great option for using up leftovers after a large turkey or chicken dinner. To make it a meal, serve with a tossed salad or steamed peas and carrots.

Number of servings

Serves 4

  1. DASH diet
  2. Healthy-carb

Ingredients

  1. 1 1/2 cups low-sodium chicken broth
  2. 1/2 cup diced celery
  3. 1/3 cup diced onions
  4. 1/2 green bell pepper, seeded and chopped
  5. 2 cups cooked turkey or chicken, cubed
  6. 3 tablespoons all-purpose (plain) flour
  7. 3 tablespoons white wine
  8. 1/2 cup chopped fresh parsley
  9. 2 tablespoons fresh rosemary (optional)
  10. Ground black pepper, to taste
  11. 4 slices whole-wheat toast

Directions

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

Serving size: 1 cup of casserole on 1 toast

  • Calories 240
  • Total carbohydrate 21 g
  • Total sugars 3 g
  • Added sugars 0 g
  • Dietary fiber 3 g
  • Protein 27 g
  • Total fat 4 g
  • Saturated fat 1 g
  • Total fat trace
  • Monounsaturated fat 1.5 g
  • Polyunsaturated fat 1 g
  • Cholesterol 61 mg
  • Sodium 532 mg
  • Potassium 423 mg
  • Calcium 68 mg
  • Magnesium 56 mg
  • Vitamin D trace
  • Iron 2 mg

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