Turkey Potpie w Baby Vegetables - 34g Carbs, 5g Fiber
From The Mayo Clinic
Dietitian’s tip:
This old-fashioned potpie has just a top crust, made with
cornmeal and a hint of honey. The easy filling can be made
a day ahead. Then mix the batter while the oven heats, and
the pie is ready to assemble.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Serves: 8
10 baby carrots
1 cup pearl onions
1/3 lb fresh white mushrooms
1 1/4 cups frozen artichoke hearts, thawed
1/4 cup plus 2 Tbsp olive oil
1 tsp dry mustard
3/4 cup all-purpose (plain) flour
2 1/2 cups chicken stock or broth
1 garlic clove, minced
2 lb skinless, boneless turkey breast, diced
1 cup shelled edamame or English peas
1 tomato, seeded and diced
1 Tbsp each fresh chopped dill and basil
1/4 cup low-fat sour cream
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup cornmeal
1 1/2 tsp baking powder
3/4 cup plain soy milk (soya milk)
1 Tbsp dark honey
Peel and halve the carrots, then thinly slice crosswise. Immerse
the onions in a saucepan of boiling water for about 2 minutes,
drain, and plunge in cold water. Cut off the root ends, slip off
the skins, and then cut a shallow X in the root end of each onion.
Brush the mushrooms clean, then thinly slice. Quarter the
artichokes lengthwise. Set the prepared vegetables aside.
In a large, heavy, ovenproof saucepan or Dutch oven, heat the
1/4 cup olive oil over low heat. Add the mustard and 1/4 cup
of the flour and cook, whisking constantly, for 1 to 2 minutes.
Add the stock, still whisking constantly to avoid lumps, raise
the heat to medium-high, and bring to a boil. Add the garlic,
carrots and onions. Reduce the heat to a gentle simmer and cook
until the vegetables are softened, about 5 minutes. Add the
turkey, mushrooms, artichoke hearts, edamame, tomato, dill and
basil. Cover and simmer until the turkey is opaque throughout,
about 10 minutes. Whisk in the sour cream and season with
1 teaspoon of the salt and the pepper. Spoon the mixture into
a 9-by-13-inch baking dish and set aside.
Preheat the oven to 425 F.
In a bowl, combine the cornmeal, the remaining 1/2 cup flour,
baking powder and the remaining 1/2 teaspoon salt. In another
bowl, whisk together the soy milk, the 2 tablespoons olive oil
and the honey. Add the dry ingredients, stirring just until
moistened.
Pour the batter over the turkey mixture. Bake, uncovered, until
lightly browned, about 40 minutes. Let stand for 10 minutes,
then serve.
Nutritional per Serving:
384 Calories, 8g Monounsaturated fat, 30g Protein,
51g Cholesterol, 34g Carbs, 657mg Sodium, 14g Total fat,
5g Fiber, 3g Saturated fat
Mayo Clinic Healthy Weight Pryamid Servings:
2 Vegetables, 1 Carbs, 2 Protein and dairy, 1 Fats
Diabetes Meal Plan Exchanges:
1 Starches, 1/2 Milk and milk products, 3 Nonstarchy vegetables,
3 Meat and meat substitutes, 1 Fats
Dash Eating Plan Servings:
1 Grains and grain products, 3 Vegetables,
1/2 Dairy foods (low-fat or fat-free),
1 Meats, poultry and fish, 1 Fats and oils