Turkey or chicken stove-top casserole over toast

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, heat 1/4 cup of the chicken broth over medium-high heat until it simmers. Add the celery, onions and bell pepper and cook until the vegetables are tender-crisp, about 4 to 5 minutes. Reduce heat to low, allowing the mixture to 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. Increase heat to medium high and 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 236
Total carbohydrate: 23 g
Cholesterol: 71 mg
Dietary fiber: 4 g
Monounsaturated fat: 2 g
Protein: 27 g
Saturated fat: 1 g
Serving size: 1 slice toast with 1/4 of casserole
Sodium: 237 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 3
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1
Vegetables: 1