Wellness Wednesdays: Thanksgiving Leftover Stew

THANK YOU for participating in our Wellness Wednesdays: Soups and Stews program. Every Wednesday, October through mid-November, we shared recipes to incorporate into your fall menu. These recipes included multiple plant-based and lean protein ingredients. Evidenced-based research has found that the nutrients in plant-based foods may reduce your risk of cancer. We hope this program has inspired you to improve your health and wellness through diet!

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Ingredients:
• 3 cups of cooked turkey (shredded)
• 1 tbsp. olive oil
• 1 ½ cups chopped yellow onion
• 4 cups leftover vegetables (I used roasted brussels sprouts and sweet potatoes, as well as, green beans and corn)
• 4 cups low sodium chicken broth
• 1 cup leftover gravy (or more if you prefer, would not recommend more than 2 cups)
• 2 tsp. dried parsley or 2 tablespoons chopped fresh flat leaf parsley
• Salt and pepper to taste

Directions: Start by heating olive oil in a large stock pot over medium to high heat. Cook onions in oil until softened and starting to brown. Mix in chicken broth and leftover gravy. Bring your mixture to a boil, stirring occasionally. Incorporate leftover vegetables and turkey. Mix well and cook stew until heated thoroughly or for approximately 5 minutes. Add parsley and salt/pepper to taste. This quick and easy dish can be enjoyed for up to 3-4 days and stew leftovers should be stored in a sealed container in the refrigerator.

Additional Ingredient Suggestions: Any seasonal vegetables, beans, brown rice, quinoa and/or whole grain noodles
Substitution Ingredient Suggestions: Vegetable broth, chicken and any seasonal vegetables

Nutrient analysis per 1 serving (1⅓ cups) 285 calories, 33g protein, 7g fat, 3.2g
monounsaturated fat, 1.3g polyunsaturated fat, 21g carbohydrates, 4.5g fiber, 24mg sodium, 41.2mg magnesium
**Nutrient analysis may vary depending on leftover vegetables used within recipe.

This recipe yields about 6 servings at 1 ½ cups per serving and originated from eatingwell.com/recipe/275760/leftover-turkey-stew.

Grocery Shopping List
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Traditional Thanksgiving Dishes and Leftovers
Click the links below for other healthy Thanksgiving resources!

A Thanksgiving Menu with Cancer Fighting Ingredients

Reinventing Thanksgiving

A Healthy Twist on Your Thanksgiving Menu

Setting the Table for a Healthy Holiday Meal

The last farm stand of 2021 is today, Wednesday, November 17.
Shalom Farms is selling locally-grown produce from 10 am-12 pm at North Hospital on the downtown MCV campus. The farm stand will return in spring 2022.

Visit Allie's blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to alliene.farley@vcuhealth.org.

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