10 baby carrots
1 cup pearl onions
1/3 pound fresh white mushrooms
1 1/4 cups frozen artichoke hearts, thawed
1/4 cup plus 2 tablespoons olive oil
1 teaspoon dry mustard
3/4 cup all-purpose (plain) flour
2 1/2 cups chicken stock or broth
1 garlic clove, minced
2 pounds skinless, boneless turkey breast, diced
1 cup shelled edamame or English peas
1 tomato, seeded and diced
1 tablespoon each fresh chopped dill and basil
1/4 cup low-fat sour cream
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/2 cup cornmeal
1 1/2 teaspoons baking powder
3/4 cup plain soy milk (soya milk)
1 tablespoon dark honey
Peel and halve the carrots, then thinly slice crosswise. Immerse the onions in a
saucepan of boiling water for about 2 minutes, drain, and plunge in cold water. Cut off the root ends, slip off the skins, and then cut a shallow X in the root end of each onion. Brush the mushrooms clean, then thinly slice. Quarter the artichokes lengthwise. Set the prepared vegetables aside.
In a large, heavy, oven proof saucepan or Dutch oven, heat the 1/4 cup olive oil over low heat. Add the mustard and 1/4 cup of the flour and cook, whisking constantly, for 1 to 2 minutes. Add the stock, still whisking constantly to avoid lumps, raise the heat to medium-high, and bring to a boil. Add the garlic, carrots and onions. Reduce the heat to a gentle simmer and cook until the vegetables are softened, about 5 minutes. Add the turkey, mushrooms, artichoke hearts, edamame, tomato, dill and basil. Cover and simmer until
the turkey is opaque throughout, about 10 minutes. Whisk in the sour cream and season with 1 teaspoon of the salt and the pepper. Spoon the mixture into a 9-by-13-inch baking dish and set aside.
Preheat the oven to 425 F. In a bowl, combine the cornmeal, the remaining 1/2 cup flour, baking powder and the remaining 1/2 teaspoon salt. In another bowl, whisk together the soy milk, the 2 tablespoons olive oil and the honey. Add the dry ingredients, stirring just until moistened.
Pour the batter over the turkey mixture. Bake, uncovered, until lightly browned,
about 40 minutes. Let stand for 10 minutes, then serve.
Basics
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than
1 tsp of sugar per serving
Dietitian's tip:
This old-fashioned potpie has just a top crust, made with cornmeal and a hint of
honey. The easy filling can be made a day ahead. Then mix the batter while the oven heats, and the pie is ready to assemble.
Serves 8
Nutritional Analysis
(per serving)
Calories
384
Monounsaturated fat
8 g
Protein
30 g
Cholesterol
51 g
Carbohydrate
34 g
Sodium
657 mg
Total fat
14 g
Fiber
5 g
Saturated fat
3 g