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The Recipe Instructions |
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Ingredients
2 onions, sliced
2 tbsp vegetable oil
4 cup turkey / chicken, cooked chopped
1/4 cup whole wheat flour
2 cup chicken stock or broth
2 cup carrots, sliced, steamed
2 cup tomato/canned peeled diced
1/2 tsp dried thyme
1/2 tsp dried rosemary
6 potatoes, cooked, mashed
Directions
In a large saucepan, saute the onions in the oil for 5 minutes. Add
the turkey (or chicken). Sprinkle in the flour, stir to blend. Add
the chicken stock, carrots, tomatoes, thyme, and rosemary.
Cook over medium heat until thickened. Pour into a lightly oiled
3-quart casserole. Spread the potatoes over the top. Bake in a 375
F oven for 20 to 30 minutes, or until browned.
1/6 recipe - 371 calories, 4 lean meat, 2 bread, 1 vegetable exchange
38 grams carbohydrate, 33 grams protein, 10 grams fat 81 mg sodium,
1133 mg potassium, 71 mg cholesterol
Source: Am. Diabetes Assoc. Holiday Cookbook, by Betty Wedman 1986
Shared but not tested by Elizabeth Rodier, Nov 93
Servings: 6
Diet Shepherds Turkey Pie Recipe brought to you by Diet Recipes To-Go
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The Zone Diet
The Zone diet is a weight loss program primarily detailed by Barry Sears in a series of books, publications and an associated web site. The Zone diet is not specifically a fat reduction diet, although many 'zone dieters' find that they really manage to lose weight when following it. The science behind the Zone Diet is that if you can limit the amount of insulin and glucogen (two hormones produced naturally by your body), then your body releases eicosanoids (anti-inflamatory chemicals) which, in turn puts the body in a balanced state which is a lot more healthful than it normally is, this is referred to as 'the zone'. Sears states that when in the 'zone', your body is perfectly balanced and, as a result, does not build up layers of fat. The main technique of the zone system is to monitor and control the ratio of carbohydrates to proteins, and to ensure your diet has high levels of Omega 3 fish oils. Foods containing lycopene (includes guava, papaya & tomato puree) The phytochemical lycopene is a non-synthetic coloring compound and one of the phytochemical group known as 'carotenids'. It is responsible for the dark red hue of many food types. Usefully, unlike most other nutrients, this useful phytochemical is not damaged during the cooking process, but is in fact strengthened by being heated. . Its main theraputic value is that it works as an antioxidant and is thought to be of use in the battle to reduce the risks of contracting cancer. Lycopene is the most effective eliminator of singlet oxygen, which is associated with skin aging. It's also thought by nutritionalists to curtail the development of atherosclerosis. |