For convenience, nothing beats a one pot meal. And all-in-one recipes become especially valuable as we enter the busiest season of the year. This week’s recipe offers an Austrian spin on fast and simple cuisine – a turkey noodle casserole bursting with flavor.
To start, lean turkey tenderloins are coated with a mix of spices, including vibrant paprika. The turkey then simmers in a rich sauce flavored with onions, garlic and tomato. Simmering ensures that the meat remains moist, and it also helps to marry the flavors together.
Onion and garlic are members of the allium family of vegetables. Allium vegetables are high in flavonols and sulfur compounds – two plant constituents that may play a valuable role in disease prevention. In fact, according to AICR’s most recent report on diet and cancer risk, allium vegetables probably offer protection from stomach cancer.
Also added to the sauce is a single bay leaf, which imparts an herbal fragrance that is slightly floral and somewhat similar to oregano and thyme. The bay leaf’s long history includes the ancient Greek and Roman practice of crowning victors with wreaths of leaves taken from the bay laurel tree. The term “baccalaureate,” or laurel berry, refers to the ancient practice of honoring poets, scholars and other intellectuals with garlands from the tree as well. Even the name “Laurence” is derived from the Roman name for the plant.
Viennese Turkey - Makes 6 servings.
Pinch of salt
1 tsp. paprika
1/2 tsp. poultry seasoning
1/8 tsp. black pepper
1 1/2 pounds boneless, skinless turkey tenderloin, cut into 1/4 inch strips
2 Tbsp. canola oil
1 Tbsp. unsalted butter
1 1/2 cup yellow onions, finely chopped
1 tsp. granulated garlic
1/2 cup low fat, reduced-sodium chicken stock
1/2 cup canned low-sodium pasta sauce
1 bay leaf
1/4 cup low fat sour cream
3 cups cooked whole-wheat noodles (similar to egg noodles)
In small bowl, mix salt, paprika, poultry seasoning, and pepper. Sprinkle spice mixture evenly over turkey strips to coat evenly.
Heat oil in 3-quart saucepan over medium-high heat. Sauté turkey until lightly browned. Remove from pan and set aside.
Melt butter in same saucepan over medium-high heat. Add onions and heat until translucent. Add garlic, chicken stock, pasta sauce and bay leaf. Add previously seared turkey.
Bring contents of saucepan to boil. Reduce heat to low, cover and simmer for about 15 minutes or until turkey is tender. Stir occasionally.
Fold in sour cream and heat through. Toss immediately with noodles and serve.
Per serving: 300 calories, 9 g total fat (2 g saturated fat), 24 g carbohydrate, 33 g protein, 3 g dietary fiber, 115 mg sodium.
“Something Different” is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR’s Stopping Cancer Before It Starts.
AICR offers a Nutrition Hotline (1-800-843-8114) 9 a.m. to 5 p.m. ET Monday-Friday. This free service allows you to ask a registered dietitian questions about diet, nutrition and cancer. AICR is the only major cancer charity focused exclusively on the link between diet, nutrition and cancer. It provides a range of education programs that help Americans learn to make changes for lower cancer risk. AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S. It has provided more than $65 million for research in diet, nutrition and cancer. AICR’s Web address is www.aicr.org. AICR is a member of the World Cancer Research Fund International.
Recipe Posted: December 1, 2008