Turkey (Or Chicken) and Dumplings
This is a very satisfying home-style recipe that starts on the stovetop and finishes in the oven. If you don’t have a deep-sided skillet that will go from burner to oven, transfer the turkey-vegetable mixture to a large baking dish just before topping with the dumplings.
For this recipe, and for dozens of other Association-approved recipes, purchase One Pot Meals for People with Diabetes, 2nd Edition from our online store.
Prep time: 25 minutes
Serves 4; serving size: Generous 1 cup turkey and vegetables, 2 dumplings
2 tsp canola oil
3 medium carrots, peeled and chopped
3 medium celery stalks, coarsely diced
5 or 6 green onions, including tender tops, very coarsely chopped
2 1/2 cups fat-free reduced-sodium chicken broth, divided
1 cup diced cauliflower florets
1 tsp dried marjoram leaves
2 bay leaves
1/4 tsp salt (optional)
1/8 to 1/4 tsp black pepper, to taste
2 1/2 Tbsp cornstarch
2 1/2 cups very coarsely diced roasted turkey (or chicken) white meat
1 cup all-purpose white flour
1/4 tsp salt
Scant 1/2 tsp baking soda
2 Tbsp olive oil
2/3 cup nonfat milk combined with 1 tsp lemon juice
- Preheat the oven to 425 degrees. In a 12-in, deep-sided stove-top and oven-proof casserole (or a 12-in deep-sided skillet with an oven-proof handle), combine the oil, carrots, celery, and green onions over medium-high heat.
- Cook, stirring, until the vegetables are lightly browned, about 5 minutes.
- Stir in 2 cups broth, the cauliflower, marjoram, bay leaves, salt, and pepper. Bring to a boil; then adjust the heat so the mixture simmers for 5 minutes. Remove the bay leaves and discard. Taste and add more salt, if desired.
- In a small bowl or cup, combine the remaining 1/2 cup broth with the cornstarch, stirring until well blended. Stir the cornstarch-broth mixture and the turkey meat into the vegetable mixture until thoroughly incorporated. Heat until hot; remove from the burner.
- Ready the dumpling mixture: In a small, deep bowl, thoroughly stir together the flour, salt, and baking soda. Stir in the oil, then stir in about 1/2 cup of the milk-lemon juice mixture. Add enough more of the milk-lemon juice mixture to yield a soft, moist dough; for tender dumplings stir only enough to mix together the ingredients.
- Using large spoons, drop the dough into 8 equal-size dumpling mounds, spacing them evenly over the turkey mixture. Transfer to the oven. Bake, uncovered, in the upper third of the oven for 15 to 20 minutes, or until the dumplings are puffy and browned and a toothpick inserted in a center dumpling comes out clean.
4 Lean Meat
Calories from Fat: 99 g
Total Fat: 11 g
Saturated Fat: 1 g
Cholesterol: 79 mg
Sodium: 751 mg
Total Carbohydrate: 42 g
Dietary Fiber: 6 g
Sugars: 8 g
Protein: 36 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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