This truly is a comforting meal-in-one. Featuring onion, carrot and celery, the wild rice mixture bakes in the same dish as the turkey tenderloins. —Lois Kinneberg of Phoenix, Arizona From Light and Tasty Magazine


INGREDIENTS



* 3 cups water
* 1 cup uncooked wild rice
* 1/2 cup chopped onion
* 1/2 cup chopped carrot
* 1/2 cup chopped celery
* 1 tablespoon butter
* 1 tablespoon canola oil
* 3 tablespoons all-purpose flour
* 1/2 teaspoon rubbed sage
* 1/2 teaspoon salt, divided
* 1/8 teaspoon pepper
* 3/4 cup reduced-sodium chicken broth
* 1/2 cup fat-free milk
* 2 turkey breast tenderloins (3/4 pound each)
* 1 teaspoon dried parsley
* 1/8 teaspoon paprika


SERVINGS 6
CATEGORY Lower Fat
METHOD Baked
PREP 60 min.
COOK 60 min.
TOTAL 120 min.


DIRECTIONS




In a small saucepan, bring the water, wild rice and onion to a boil. Reduce heat; cover and simmer for 55-60 minutes or until rice is tender. Meanwhile, in another saucepan, saute carrot and celery in butter and oil until tender.
    Combine the flour, sage, 1/4 teaspoon salt and pepper; stir into carrot mixture until blended. Gradually add broth and milk. Bring to a boil; cook and stir for 1 minute or until thickened. Remove from the heat. Stir in rice. Transfer to a 2-qt. baking dish coated with nonstick cooking spray.
    Place turkey over rice mixture. Combine the parsley, paprika and remaining salt; sprinkle over turkey. Cover and bake at 350° for 60-70 minutes or until a meat thermometer inserted into turkey reads 170°. Slice turkey; serve over rice. Yield: 6 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: 3 ounces cooked turkey with 2/3 cup rice mixture equals 313 calories, 5 g fat (2 g saturated fat), 87 mg cholesterol, 371 mg sodium, 29 g carbohydrate, 3 g fiber, 36 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.