Turkey Rice Stew made with boneless, skinless turkey breast, vegetables and seasonings is a delicious, healthy dish for everyone, not just for people with diabetes.

Turkey Rice Stew Prep Time: 15 min
Cook Time: 60 min
Ready In: 75 min

Servings: 4

1 lb boneless, skinless Turkey Breast, cut into 1½-inch cubes
1 tsp Olive Oil
1 medium Onion, chopped
3 cup reduced-sodium fat-free Chicken Broth
½ cup Wild Rice
2 medium Carrots, thinly sliced
2 cup chopped Broccoli Florets
1 tbsp hopped fresh Sage Leaves, or 1 tsp dried
1 dash Salt and fresh Ground Black Pepper, to taste

Sauté turkey in oil in large saucepan until lightly browned. Add onion and cook until tender. Stir in broth, wild rice, and carrots. Heat to boiling; reduce heat and simmer, covered, until rice is tender, about 45 minutes.
Stir in broccoli and sage; simmer until broccoli is tender, about five minutes. Season to taste with salt and pepper.

Tips & Notes
Just one serving of turkey provides 65 percent of your recommended daily intake of protein. Eat a turkey sandwich for lunch and you’ll almost have your daily protein covered. Its protein content makes turkey a healthy meat choice.
A little-known health benefit of turkey is that it contains trace minerals thought to aid in cancer prevention. Turkey contains selenium, which is essential for the healthy function of the thyroid and immune system. Selenium also has an essential role to play in your antioxidant defense system, helping to eliminate cancer-friendly free radicals in the body.
Turkey is considered a good source of vitamins B3 and B6, rated because of the density of these vitamins in the meat.
Saturated fat is necessary for biological functions, hormone production, padding for organs and energy. While saturated fat is necessary for a healthy body, most moderately-active people need to avoid overindulging.
Grass-fed turkey raised under organic conditions convey the most health benefits. Grass-fed turkeys offer higher nutrition and are superior to birds given antibiotics or raised without access to natural pasture.

Nutritional Information Per Serving
Calories: 250
Total Fat: 3.8g
Cholesterol: 45mg
Sodium: 196mg
Total Carbohydrates: 24.6g
Dietary Fiber: 1g
Protein: 29g

Source: DiabetesCare.net

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