Healthy Turkey a la King

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 224.3
  • Total Fat: 10.5 g
  • Cholesterol: 60.1 mg
  • Sodium: 372.9 mg
  • Total Carbs: 16.3 g
  • Dietary Fiber: 3.1 g
  • Protein: 17.8 g

View full nutritional breakdown of Healthy Turkey a la King calories by ingredient


Introduction

Low sodium, low fat version of a comfort food that uses up that leftover turkey from Thanksgiving. Note: I couldn't find just plain, roasted turkey (from a whole turkey) in the food list, so I picked a Butterball Turkey Roast, which is probably actually higher in sodium and fat than a normal roast turkey but I figured better to list higher than lower stats. So if you use a healthy, unbrined, unprocessed whole turkey to begin with, this recipe will actually be healthier. And I wasn't sure exactly the weight of 2 cups of cooked, cubed turkey so I estimated.

You can also substitute regular milk (I use almond milk because it's much lower in calories than milk and it's non-dairy) although that will add calories/fat/etc. You can also use 1 cup of water + 1 tsp chicken bouillon powder instead of the chicken broth, but that will add a significant amount of sodium to the recipe, unless you use low sodium bouillon. Low sodium, low fat version of a comfort food that uses up that leftover turkey from Thanksgiving. Note: I couldn't find just plain, roasted turkey (from a whole turkey) in the food list, so I picked a Butterball Turkey Roast, which is probably actually higher in sodium and fat than a normal roast turkey but I figured better to list higher than lower stats. So if you use a healthy, unbrined, unprocessed whole turkey to begin with, this recipe will actually be healthier. And I wasn't sure exactly the weight of 2 cups of cooked, cubed turkey so I estimated.

You can also substitute regular milk (I use almond milk because it's much lower in calories than milk and it's non-dairy) although that will add calories/fat/etc. You can also use 1 cup of water + 1 tsp chicken bouillon powder instead of the chicken broth, but that will add a significant amount of sodium to the recipe, unless you use low sodium bouillon.
Number of Servings: 4

Ingredients

    2 tbsp Butter, unsalted
    1/2 cup Whole Wheat Flour
    1/4 tsp Pepper, black
    2 cups Almond Breeze Almond Milk, Unsweetened Original
    1 cup Chicken Broth, Organic Low Sodium
    1/2 cup Mushrooms, fresh, chopped into about 1/2" pieces
    1 cup Frozen Mixed Vegetables
    8 oz (about 2 cups) Turkey Breast meat, cooked, cubed

Directions

In large saucepan, melt butter, then stir in flour, pepper, chicken broth, almond milk and frozen veggies. Cook over medium heat until it comes to a boil and cook until it starts to thicken (about 10 minutes.) Add mushrooms and turkey cubes, reduce heat to medium-low and heat through, about 15-20 minutes. Serve over brown rice or whole wheat toast (calories NOT included in this recipe, make sure you add them in.)

Makes about 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user SURFKITTY.

TAGS:  Poultry |