By Dr. John M. Berardi, Ph.D. and Dr. John K. Williams, Ph.D., authors of the bestselling optimal nutrition ebook, Gourmet Nutrition.
This medley of ground turkey, butternut squash and apples in a creamy saffron sauce is perfect for a cozy autumn meal. Using frozen butternut squash reduces the cooking time significantly, so this one is great for a quick, light meal for two. The total preparation and cooking time is about 15 minutes.
Ingredients
1 lb lean ground turkey
2 medium apples, chopped and seeded
1 package (12 oz) frozen butternut squash
2 cups sliced mushrooms (about 8 medium)
1/2 cup (8 tbsp) whole plain yogurt
1 inch cube fresh ginger root, chopped
3 cloves garlic
1 chicken bouillon cube, dissolved in 1 cup warm water
1 pinch saffron
Salt, to taste
Instructions
Brown the turkey, garlic and ginger in a nonstick skillet coated with cooking spray over medium high heat, until turkey is browned (about 5 minutes). Add the apples, squash and mushrooms, and continue stirring for 5 minutes, or until vegetables start to soften. Add the cup of chicken broth, bring to a boil, and then add the yogurt one tablespoon at a time while stirring continuously. Add the saffron sparingly, and stir the mixture until the saffron imparts a yellow color, and the sauce is thick and creamy.
Makes 2 servings.
Nutritional information, per serving
|
Per Serving |
||
| Total Calories | 605 | k/cal |
| Protein | 58 | g |
| Total Carbohydrates | 54 | g |
| Fiber | 7 | g |
| Total Fat | 19 | g |
| Saturated | 5.8 | g |
| Monounsaturated | 6.7 | g |
| Polyunsaturated | 4.2 | g |
| Omega-3 | 0.3 | g |
| Omega-6 | 3.6 | g |
Tips: Peel, freeze and dice your ginger
After purchasing a large, plump ginger root at the market, take it home and remove the skin with a vegetable peeler. Then store your peeled ginger root in a Ziploc bag in the freezer. It will keep almost indefinitely this way, and you’ll always have it on hand when it’s needed. It is also easier to chop frozen. Just shave-off a few slices with a broad bladed knife, being careful not to get your fingers in the way. The slices can then be easily chopped.
Food Fact: Yogurt helps fight bad breath
In addition to providing a good source of protein and calcium, a new study demonstrates that the active bacteria in yogurt help reduce the stink-producing compounds on the back of our tongue by 80%. Specifically, Streptococcus thermophilus and Lactobacillus bulgaric, found in yogurt were shown to reduce odor-causing compounds in the mouth of subjects fed 3 oz of yogurt twice daily.
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