Cooking: Backdraft Stew

To assist with physical fitness and healthy eating, Safety is sending out the following recipe for all to try out.  This recipe was taken from “The Healthy Firehouse Cookbook,” written by Joseph T. Bonanno of FDNY.  We will be sending out more healthy recipes in the near future from this same cookbook. 

Ingredients:

4 ½ Cups water

1 tablespoon canola or other vegetable oil

½ Teaspoon salt

2 cups brown rice

1 pound ground turkey

1 small onion, chopped

1 clove garlic, minced

½ teaspoon dried basil

2 15 oz cans peeled Italian plum tomatoes, undrained

½ teaspoon black pepper, or to taste

½ teaspoon cayenne pepper, or to taste

1 16oz can creamed corn

In a medium saucepan, bring the water, oil, and salt to a boil over high heat. Stir in the brown rice. Reduce the heat to low and simmer, covered, for about 50 minutes, until the rice is tender. Drain the rice if necessary, and set aside.

Spray a large saucepan with nonstick cooking spray and heat over medium heat. Add Turkey, onion, and garlic and cook for about 5 min, until the turkey loses its pink color, stirring often to break the turkey.

Drain off any excess liquid, then stir in the basil, tomatoes with juice, black pepper, and cayenne pepper, stirring to break up the tomatoes. Reduce the heat to medium-low, cover, and simmer for 20 minutes, stirring occasionally.

Add the creamed corn and cooked brown rice and cook for about 5 min, until heated through.

Nutritional Content per serving: Calories: 269 Protein: 11g Carbs: 40g Fat: 6g Sat Fat: 2g Cholesterol:24mg Sodium:380mg Fiber:5g 21% calories from fat

Please!! Please!! Let us know if this doesn’t taste like cardboard and provide some feedback to include your own recipes so we can share the love…no boiled wiener recipes gents. Thank you for trying!

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