Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

CARE Recipe: Cheesy Turkey Stew with Fresh Papaya

Fresh papaya, in addition to tasting like a tropical dream, contains the digestive enzyme papain. This makes it a wonderful complement to richer dishes that contain legumes and animal proteins. It is also in season during our colder months, bringing a bit of sun to our shorter days up north. This stew also uses cheese and avocado in balanced amounts to add rich flavor and texture, as well as, nutrition (calcium from cheese and mono-unsaturated fat from avocado). In a consistent, long-term therapeutic lifestyle focuses on how to add favorites vs. restrict them.

  • Total Time: 1 hour
  • Yield: 8

Ingredients

  • 8 garlic cloves, diced
  • 3 cups cooked black beans, (2, 15 oz cans) not drained
  • 2 tablespoons avocado oil (extra virgin olive oil could also be used)
  • 1 tablespoon minced fresh rosemary
  • 12 ounces lean turkey sausage, (humane certified or ranked recommended)
  • 2 medium potato, (3″ dia.) (unpeeled) , cubed
  • 2 carrots, sliced
  • 1 onion, chopped
  • 6 celery stalks, sliced
  • 4 cups low sodium chicken broth, (organic recommended)
  • 1 1/2 cups shredded reduced-fat cheddar cheese, (organic recommended)

At the time of serving

  • 2 avocados (1/4 diced per serving)
  • 8 cups papaya, fresh (1 cup per serving)

Instructions

  1. Carefully crush garlic cloves using the back flat side of a large knife. Remove the peel and dice. Set aside.
  2. Empty black beans, with liquid, into a food processor or blender. Blend until paste-like consistency. Set aside.
  3. In a medium stockpot, heat oil over medium-high heat. Sauté rosemary for 1 minute.
  4. Add sausage, potato, carrots, onion, and celery. Continue to sauté until onion is translucent (about 8 minutes).
  5. Add beans and chicken broth. Cover and bring to a boil. Reduce heat to simmer and cook until vegetables are tender (about 10-15 minutes).
  6. Add garlic and cheese. Continue to simmer, stirring occasionally, for 2 minutes then remove from heat.
  7. Divide into 8 portions.
  8. Top individual portions with diced avocado at the time of serving and enjoy with fresh papaya on the side as a sweet finish and digestive.

Store unused portions in airtight containers in the refrigerator or freezer.

Notes

  • To further limit sodium, you can use unsalted canned beans (another method of reducing sodium with canned beans is to rinse them prior to use – however, with this recipe you want to retain the liquid so buying unsalted is necessary).
  • Nutrition analysis includes papaya and avocado added at the time of serving.
  • Author: Teri Rose, MS, LN, OblSB
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Category: Dinner, Side Dish
  • Diet: Gluten Free

Nutrition

  • Calories: 481
  • Sugar: 17g
  • Sodium: 598mg
  • Fat: 18g
  • Saturated Fat: 4g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 59g
  • Fiber: 14g
  • Protein: 24g
  • Cholesterol: 29mg

Keywords: cheesy turkey stew

@

Not recently active