Health & Fitness

Turkey skillet casserole is healthy and easy

Turkey skillet casserole.
Turkey skillet casserole.

When I mention diabetes, I find that almost everyone has a connection to diabetes — maybe a relative, a friend or themselves.

According to the American Diabetes Association, nearly 30 million Americans are living with diabetes and 86 million Americans 20 and older are pre-diabetic. That’s nearly one-third of our nation.

As the American Diabetes Association celebrates its 75th anniversary, know that it’s easy to enjoy delicious, healthy food that helps with diabetes management.

So what should we be eating? Here is a quick and easy recipe perfect for this time of year that will help you and your family eat well.

Turkey Skillet Casserole

This one-pot Turkey Skillet Casserole works well with fresh turkey breasts or is great for leftover turkey. It’s important to use fresh pasta from the supermarket for this recipe. Turkey, mushrooms and spinach give it a light touch. If using cooked turkey, add it at the end to just warm in the sauce for a minute. Serve from the skillet.

2 teaspoons canola oil

3/4 pound boneless turkey breast, cut into 1-inch pieces

3/4 cup frozen chopped onion

2 teaspoons minced garlic

1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper

3/4 cup reduced-sodium, no-sugar-added pasta sauce*

1/2 cup water

2 cups sliced baby bella mushrooms

3 ounces fresh whole-wheat linguine, broken into 4–5-inch pieces

2 packed cups washed, ready-to-eat spinach

1/2 cup fresh basil, torn into bite-size pieces

1/4 cup shredded reduced-fat sharp cheddar cheese

3 tablespoons reduced-fat sour cream

Heat oil in a medium-size nonstick skillet over medium-high heat. Add turkey, onion, and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper. Add the pasta sauce, water, mushrooms and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese.

Yield: 2 servings

Per serving: calories 535; calories from fat 120; total fat 13 g; cholesterol 110 mg; sodium 550 mg; potassium 1360 mg; total carbohydrate 51 g; fiber 8 g; sugars 11 g; protein 56 g.

Linda Gassenheimer is the author of several books published by the American Diabetes Association, including “Fast and Flavorful Great Diabetes from Market to Table” and “Quick and Easy Chicken and Delicious One-Pot Dishes” All books are available at bookstores and www.shopdiabetes.org.

  Comments