Quick White-Bean and Turkey Stew

15 Reviews
85% would make this recipe again

A satisfying stew which is ready in just a few minutes.

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Preparation : 5 min Cooking : 10 min
460 calories/serving

Ingredients

2 tbsp olive oil 30 mL
1 clove garlic, minced
1 cup canned tomatoes (diced) 260 g
2 cups white "navy" beans (canned), rinsed and drained 500 mL
130 g turkey breast roast (cooked), cut into 1 cm cubes
1 tbsp Parsley and Garlic Base 15 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 avocados, diced [optional] 170 g
1 tbsp Parmesan cheese, grated [optional] 3 g

Method

  1. Heat the oil in a pot over medium heat, then add the garlic and cook, with stirring, until fragrant, about 1 min. Stir in the tomatoes, beans, and turkey.
  2. Bring to a boil, then reduce and simmer, uncovered, 7-8 min. You may add some water or broth if the stew is too thick.
  3. Add the Parsley and Garlic Base, season with salt and pepper, then serve into bowls. As an option for flavour and presentation, you may garnish each bowl with diced avocado and grated parmesan cheese.

Observations

Serve the stew with a good baguette.

Nutrition Facts Table

per 1 serving (350 g)

Amount

% Daily Value

Calories

460

Fat

16 g

25 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

40 mg

Sodium

1190 mg

50 %

Carbohydrate

54 g

18 %

Fibre

13 g

53 %

Sugars

5 g

Net Carbs

41 g

Protein

26 g

Vitamin A

26 %

Vitamin C

48 %

Calcium

15 %

Iron

58 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Copper, Vitamin B2, Vitamin C
Source of  :
Pantothenic Acid, Vitamin B12, Vitamin D
Low  :
Calories, Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Vegetables ½
Meat and Alternatives 3
Fats 4 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

15 Reviews (15 with rating only) 85% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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