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Turkey and Vegetable Couscous

Turkey and Vegetable Couscous


Yield: 6

Ethnicity: Mediterranean
 
Meal Type: Main Course, Entrée
 
Preparation Method: Saute
 
Product Type: Boneless Breast
 







Ingredients
1-1/2 pounds BONELESS TURKEY BREAST, cut into 1-inch cubes
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon pepper
1 large onion, chopped
2 teaspoons garlic, minced
1 pound butternut squash (1 small), peeled and cut into 1/2-inch pieces
2 medium carrots, peeled and cut into 1/2-inch pieces
1 large lemon, thinly sliced
1 3 1/2-ounce jar capers, drained & rinsed
12 kalamata olives, pitted
1 14 1/2-ounce can reduced-sodium, fat-free chicken broth
1 large zucchini, cut into 1/2-inch pieces
1 large green pepper, seeded and cut into 1-inch pieces
3 Roma tomatoes, cut into quarters
1 15-ounce can chick peas, drained & rinsed
6 servings couscous
1/2 teaspoon tumeric
1/4 cup golden raisins
1 4-ounce package Feta cheese, crumbled
 
  1. In large self-closing plastic bag, combine oil, vinegar, rosemary, thyme, salt and pepper. Add turkey cubes. Close bag and knead to combine turkey and oil mixture. Refrigerate overnight.
  2. Lightly coat a 5-quart saucepan with vegetable spray. Over medium-high heat, brown turkey in batches, removing each batch when browned.
  3. Re-spray pan. Add onion and garlic; saute about 2 minutes or until onion is tender. Add squash and carrots and cook about 1 minute.
  4. Add lemon, capers and olives, stirring to combine. Pour in chicken broth and bring to a boil; reduce heat and simmer for 25 minutes.
  5. Add zucchini, green pepper, tomatoes and chick peas to turkey/vegetable mixture. Return to boil; reduce heat and simmer an additional 10 minutes or until vegetables are tender.
  6. Prepare couscous according to package directions and add tumeric.
  7. Stir raisins into cooked couscous. Arrange on large platter and top with turkey mixture. Sprinkle with Feta cheese.

Recipe Source: Recipe by The National Turkey Federation

Nutrition Facts
Calories 498  
% Daily Value*
Total Fat 14g 25%
Cholesterol 87mg
Sodium 923mg
Total Carbohydrate 55g
Protein 40g  
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
  Calories: 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
Dietary Fiber   25g 30g
Calories per gram:
Fat 9
  • Carbohydrate 4
  • Protein 4




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