This turkey stew has a thicker broth and delightful, chewy, cloud-like dumplings. Turkey is a great option for a lean protein, and we have long heard about how the breast or “white” meat is lower in fat than the “dark” meat that is found in the thighs and legs. However, you may be surprised to hear that dark meat also has a higher concentration of vitamins and minerals, including several B vitamins, zinc and selenium. This goes to show that a healthy diet is about balance, and you can feel good about having both white and dark meat in your dish.
For the Stew:
• 2 bacon strips, finely chopped
• 1-1/2 pounds turkey, cut or shredded into bite-sized pieces
• 4 medium carrots, sliced
• 2 small onions, quartered
• 2 celery ribs, sliced
• 1 cup chopped kale
• 1 cup chopped broccoli
• 1 bay leaf
• 1/4 teaspoon dried rosemary, crushed
• 2 cups water, divided
• 1 can (14-1/2 ounces) reduced-sodium chicken broth
• 3 tablespoons all-purpose flour
• 1/2 teaspoon salt
• 1/8 to 1/4 teaspoon pepper
• Optional: Coarsely ground pepper and chopped fresh parsley
For the Dumplings:
• 1 cup whole-wheat flour
• ½ cup all-purpose flour
• 1 teaspoon poultry seasoning
• ½ teaspoon baking soda
• 3/4 cup nonfat buttermilk
In a Dutch oven, cook bacon over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels. Reserve 2 teaspoons drippings. You can replace the bacon with 2 T of olive oil for a more heart-healthy option. In drippings, sauté turkey over medium-high heat until lightly browned. Add vegetables, herbs, 1-3/4 cups water and broth; bring to a boil. Reduce heat; simmer, covered, until vegetables are tender, 20 to 30 minutes.
Mix flour and remaining water until smooth; stir into turkey mixture. Bring to a boil; cook and stir until thickened, about 2 minutes. Discard bay leaf. Stir in salt, pepper and bacon.
To prepare dumplings: Stir whole-wheat flour, all-purpose flour, poultry seasoning, baking soda. Stir in buttermilk.
Drop in mounds 1 tablespoon of dumpling mix on top of simmering stew. Makes 15-20 dumplings. Cover; simmer 15 minutes or until a toothpick inserted in dumplings comes out clean. If desired, sprinkle with pepper and parsley before serving. Makes six servings.
Serving size: 1.5 cups
Calories: 361; Fat: 5.8g; Carbohydrates: 31.9g; Fiber: 6.1g; Protein: 43g; Sodium: 332mg