Quick White-Bean and Turkey Stew

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0% would make this recipe again

A satisfying stew which is ready in just a few minutes, served with bread.

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

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Ingredients

1 tbsp olive oil 15 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 170 g
1 tbsp Parmesan cheese, grated 3 g
2 slices bread 70 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 with bread. Garnish each bowl with diced avocado and grated parmesan cheese.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (440 g)

Amount

% Daily Value

Calories

610

Fat

22 g

34 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

40 mg

Sodium

1430 mg

60 %

Carbohydrate

77 g

26 %

Fibre

18 g

73 %

Sugars

7 g

Net Carbs

59 g

Protein

30 g

Vitamin A

28 %

Vitamin C

58 %

Calcium

21 %

Iron

70 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables ½
Meat and Alternatives 3
Fats 3 ½
More info
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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
Recipe tailored to the needs of sports enthusiasts and active families

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