Anti-Cancer Recipe – Barley, Turkey & Butternut Squash Casserole

Uncategorized

Ingredients:

Cooking Spray or use a non-stick baking dish

2 cups fat-free, low sodium chicken broth

2 small butternut squash

¾ cup quick-cooking barley

½ lb cooked turkey breast, cubed or diced

1 green bell pepper, seeded & diced

2 tsp olive oil

½ cup crumbled feta cheese

½ cup minced onion

1 tsp dried sage

Freshly ground pepper, to taste

Cooking Directions:

  1. Preheat oven to 350°.  Coat a 4-quart baking dish with cooking spray or use non-stick dish.
  2. In a large pot of rapidly boiling water, boil squash halves 5 minutes or until not quite tender.  Drain.  When cool enough to handle, scoop flesh from each half and dice.  Set aside.
  3. In a large saucepan, heat oil over medium heat.  Add green pepper, onion and diced squash.  Saute 3 minutes.  Add sage and pepper and stir to coat.  Add broth and bring to a boil.  Add barley and return to boil.
  4. Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed.  Mix in diced turkey.  Transfer mixture to prepared baking dish and top with feta cheese.  Bake, uncovered, 30 minutes, or until cheese is golden.

This one-pot meal makes it easy to eat in healthy proportions. A great Thanksgiving treat!

Serves:  6

Per Serving:  275 calories, 5g fat (2g saturated), 42g carbohydrate, 18g protein, 10g fiber, 368mg sodium

NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet).

Recipe from:  American Institute for Cancer Research, www.aicr.org