Turkey Barley Stew

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Serves: 6

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Ingredients

  • 2 tbsp (25 mL) vegetable oil
  • 2 Ontario Onions, chopped
  • 2/3 cup (150 mL) pearl or pot barley
  • 2 cloves Ontario Garlic, minced
  • 2 each Ontario Carrots and Parsnips, sliced
  • 1-1/2 cups (375 mL) cubed, peeled Ontario Rutabaga
  • 2-1/2 cups (625 mL) sodium-reduced chicken or turkey broth
  • 1 can (28 oz/796 mL) diced tomatoes, undrained
  • 1/4 cup (50 mL) chopped fresh Ontario Parsley
  • 1 tsp (5 mL) each dried thyme leaves and Worcestershire sauce
  • 1/2 tsp (2 mL) dried basil leaves
  • Salt and pepper
  • 2 cups (500 mL) coarsely cubed cooked Ontario Turkey
  • 1-1/2 cups (375 mL) fresh or frozen Ontario Green Peas
  • 6 crusty rolls

Preparation

In large saucepan, heat oil over medium heat. Add onions and cook for 3 minutes. Add barley and cook, stirring often, for 4 minutes. Stir in garlic, carrots, parsnips and rutabaga. Stir in broth, tomatoes, half of the parsley, thyme, Worcestershire sauce, basil, and salt and pepper to taste; bring to boil. Reduce heat to low, cover and simmer for 40 minutes or until vegetables are tender. Stir in turkey and peas; sprinkle with remaining parsley.

Meanwhile, with knife cut lid from the top of rolls. Scoop out interior, leaving about 1-inch (2.5 cm) thick shell; reserve bread for another use. In small bowl, combine 2 tbsp (25 mL) butter and 1 clove of garlic minced; brush inside of rolls. Place on baking sheet and heat in 350°F (180°C) oven for 5 minutes or until heated through. Place on serving plate and spoon in hot stew. 

Nutrients per serving

1 Serving (When recipe serves 6):

  • PROTEIN: 22 grams
  • FAT: 9 grams
  • CARBOHYDRATE: 46 grams
  • CALORIES: 358
  • FIBRE: 8 grams
  • SODIUM: 1,095 mg