Healthy Poultry Recipes

Ingredients:

1 tbsp plus 1 tsp low cal margarine
1 1/2 cup sliced mushrooms
1 1/2 cup broccoli florets
1/2 cup sliced carrots
1/2 cup chopped scallions
8 oz cubed cooked turkey
2 tsp flour
2 tsp dry mustard
1 tsp dried thyme
1/2 cup chicken broth
1/4 cup skim or 1% milk
1 large egg white
2 tsp dijon mustard
3/4 cup buttermilk baking mix

Instructions:

1. In a large nonstick skillet, melt margarine; add mushrooms, broc-
coli, carrots, and scallions. Cook, stirring frequently, 2-3 minutes
until just tender. Add turkey; stir to combine.

2. Sprinkle flour, dry mustard, and thyme over vegetables; cook 1
minute. Whisk in broth; bring to a boil. Reduce heat to low and
simmer 4-5 minutes, until liquid thickens.

3. Preheat oven to 350F. In a medium bowl, combine milk, egg white,
Dijon mustard, and baking mix; mix until batter is thoroughly com-
bined.

4. Spray an 8" pie plate with nonstick spray. Spoon turkey mixture
into plate, spreading evenly. Spread batter evenly over turkey. Bake
15-20 minutes, or until golden.

Source: Weight Watchers magazine, April 1993

Each serving provides: 1/2 Fat, 2 protein, 2 vegetables, 1 bread, 20
optional calories.

Per serving: 256 calories

Servings: 4