Duck Stew
*For a thicker consistency, coarsely mash one can of beans with a fork or potato masher before adding to Dutch oven.* Enjoy leftover stew for lunch the next day. Total time: 44 minutes.
2 teaspoons canola oil
1 pound boneless duck breast halves, skinned and cut into 1-inch pieces
1/2 pound smoked turkey sausage, sliced
1 cup chopped celery
1 cup chopped carrot
1 cup chopped onion
1 1/2 teaspoons bottled minced garlic
1 cup fat-free, less-sodium chicken broth
2 (15.8-ounce) cans Great Northern beans, rinsed and drained
1 (14 1/2-ounce) can diced tomatoes, undrained
Heat oil in a Dutch oven over medium-high heat. Add duck and sausage; cook 7 minutes or until browned. Remove the duck and sausage from pan. Add celery and next 3 ingredients (through garlic); sauté 7 minutes. Return duck mixture to pan. Add broth, beans, and tomatoes; bring to a boil. Reduce heat, and simmer 10 minutes.
Yield: 6 servings (serving size: about 1 1/3 cups)
CALORIES 296(24% from fat); FAT 7.8g (sat 2.3g,mono 2.7g,poly 1.5g); PROTEIN 27.5g; CHOLESTEROL 71mg; CALCIUM 107mg; SODIUM 712mg; FIBER 8.6g; IRON 8.9mg; CARBOHYDRATE 30g
Cooking Light, SEPTEMBER 2005
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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