Departments: The Hungry Heart: Taking It Slow
This recipe is reprinted with permission from American Heart Association Healthy Slow Cooker Cookbook, Copyright © 2012 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Serves 4; 1½ cups per serving • Slow cooker size/shape: 3- to 4½-quart round or oval
Slow cooking time: 5 to 6 hours on low plus 30 minutes on high, OR 2½ to 3 hours on high plus 30 minutes on high
Classic fall ingredients—sweet potatoes and turkey—are highlighted in this stew. The seasonings add a hint of heat to help chase away the chill of a cool evening.
1 1-pound turkey tenderloin, all visible fat discarded, cut into 1-inch cubes
1¾ cups fat-free, low-sodium chicken broth
4 medium carrots, cut crosswise into medium slices
1 large Vidalia, Maui, Oso Sweet, or other sweet onion, coarsely chopped
2 medium sweet potatoes (10 to 11 ounces each), peeled and cut into 1-inch cubes
1 tablespoon dried minced garlic
1 teaspoon ground cumin
½ teaspoon curry powder
¼ teaspoon ground ginger
¼ teaspoon pepper
2 tablespoons all-purpose flour
2 tablespoons cold water
In the slow cooker, stir together the turkey, broth, carrots, onion, sweet potatoes, garlic, cumin, curry powder, ginger, and pepper. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours.
Put the flour in a small bowl. Pour in the water, whisking to dissolve. Quickly whisk into the stew and re-cover the slow cooker. If using the low setting, change it to high. Cook for 30 minutes.
Nutrients per Serving
Total Fat 1.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 70 mg
Sodium 210 mg
Carbohydrates 42 g
Fiber 8 g
Sugars 14 g
Protein 33 g
2 starch, 3 vegetable, 3 lean meat