2 tsp olive or canola oil
1/2 cup diced red bell pepper
1/2 cup diced green bell pepper
2 celery stems, sliced
1 small onion, diced
2 tbsp white whole-wheat flour
1 1/4 cups chicken broth
1 cup cubed potatoes
1/2 tsp thyme
1/4 tsp salt
dash of freshly ground black pepper
2 cups cubed turkey breast (cooked)
1/3 cup frozen peas
Preheat oven to 425 degrees.
Heat the oil in a large skillet over medium heat. Add the bell peppers, onion, and celery; cook while stirring for 4 to 5 minutes to soften veggies. Stir in the flour until blended then stir in the broth. Add the potatoes, thyme, salt, pepper. Bring the mixture to a boil, reduce heat, cover and cook on simmer for about 10 minutes.
Add the turkey and the peas to the simmering mixture; cook anter 5-7 minutes or until the potato is tender and peas are hot. Pour the mixture into a very lightly greased 1-qt casserole dish.
3/4 cup white whole-wheat flour (using whole-grain flour is important for the diabetic)
3/4 tsp baking powder
dash of salt
1/8 tsp baking soda
3 tbsp cold butter, cut-up
3 tbsp low-fat buttermilk
In a medium bowl combine the flour, baking powder, salt, and baking soda; cut in butter with a pastry blender or two knives until butter is pea-sized. Stir in the buttermilk. Place mixture on a lightly floured surface and knead lightly. Pat dough out to about 1/2-inch thickness; use a biscuit cutter or a 2-inch glass to cut dough into 5 biscuits. Reroll dough as needed. Place biscuits on top of the filling and bake at 425 degrees 12-15 minutes until the topping is lightly browned.
Yield: 5 servings of 1 biscuit and 3/4 cup turkey/vegetable mixture = 250 calories, 30 g carbs, and 18 g protein per serving.
Dietary exchange: 2 starch, 2 meat, 1 fat per serving