Dietitian’s tip:
This casserole is a great option for using up leftovers after a large turkey or chicken dinner. To make it a meal, serve with a tossed salad or steamed peas and carrots.
Number of servings
Serves 4
- DASH diet
- Healthy-carb
Ingredients
- 1 1/2 cups low-sodium chicken broth
- 1/2 cup diced celery
- 1/3 cup diced onions
- 1/2 green bell pepper, seeded and chopped
- 2 cups cooked turkey or chicken, cubed
- 3 tablespoons all-purpose (plain) flour
- 3 tablespoons white wine
- 1/2 cup chopped fresh parsley
- 2 tablespoons fresh rosemary (optional)
- Ground black pepper, to taste
- 4 slices whole-wheat toast
Directions
In a large nonstick saucepan over medium-high heat, heat 1/4 cup of the chicken broth until it simmers. Add the celery, onions and bell pepper. Cook until the vegetables are tender-crisp, about 4 to 5 minutes. Reduce heat to low, letting the mixture cool slightly.
In a medium bowl, add the turkey or chicken cubes and flour. Toss gently until the flour coats the meat. Add to the vegetables and broth, cooking over low heat for about 5 minutes. Raise heat to medium high. Slowly add the remaining broth, wine, parsley, rosemary and black pepper. Cook and stir until the sauce thickens slightly. To serve, spoon 1/4 of the casserole over each piece of toast.
Nutritional analysis per serving
Serving size: 1 cup of casserole on 1 toast
- Calories 240
- Total carbohydrate 21 g
- Total sugars 3 g
- Added sugars 0 g
- Dietary fiber 3 g
- Protein 27 g
- Total fat 4 g
- Saturated fat 1 g
- Total fat trace
- Monounsaturated fat 1.5 g
- Polyunsaturated fat 1 g
- Cholesterol 61 mg
- Sodium 532 mg
- Potassium 423 mg
- Calcium 68 mg
- Magnesium 56 mg
- Vitamin D trace
- Iron 2 mg
