Want a simple, satisfying one-dish meal with big flavor but low fat? Try slow-cooked turkey, simmered all day with vegetables and seasonings.
turkey thighs (about 1 1/2 pounds), skin removed
small butternut squash (about 2 pounds), peeled, seeded and cut into 1 1/2-inch pieces (3 cups)
medium onion, cut in half and sliced
can (16 ounces) baked beans, undrained
can (14.5 ounces) diced tomatoes with Italian seasonings, undrained
tablespoons chopped fresh parsley
Spray 3- to 4-quart slow cooker with cooking spray. Mix all ingredients except parsley in cooker.
Cover and cook on Low heat setting 7 to 8 hours.
Place turkey on cutting board. Remove meat from bones; discard bones. Return turkey to cooker. Just before serving, sprinkle with parsley.
Cut winter squash, such as the butternut in this recipe, with a sharp knife, then remove the seeds with a spoon. Peel away the tough skin with a vegetable peeler or paring knife.
Butternut squash, rich in color, is an excellent source of vitamin A.
A tossed green salad dressed with a splash of balsamic vinaigrette and crusty French rolls complete this slow-cooked meal. Low-fat frozen yogurt adds a cool, tangy ending.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.