Lean minced turkey is low in fat and is a good source of protein. It makes an ideal base for this tasty low fat supper dish. Use minced chicken in place of turkey for an appetizing alternative.
ingredients
serves 4
1/2 cup white bread, crusts removed
2 tbsp skimmed milk
1 garlic clove, crushed
1/2 tsp caraway seeds
1/2 pound minced turkey
1 egg white
1 1/2 cups chicken stock
14 ounce can tomatoes
1 tbsp tomato puree
1/2 cup easy-cook rice
salt and black pepper
fresh basil, to garnish
carrot and zucchini ribbons, to serve
method
1. Cut the bread into small cubes and put into a mixing bowl. Sprinkle over the milk and leave to soak for 5 minutes.
2. Add the garlic clove, caraway seeds, turkey and seasoning to the bread. Mix together well.
3. Whisk the egg white until stiff, then fold, half at a time, into the turkey mixture. Chill for 10 minutes.
4. While the turkey mixture is chilling, put the stock, tomatoes and tomato puree into a large saucepan and bring to the boil.
5. Add the rice, stir and cook briskly for about 5 minutes. Turn the heat down to a gentle simmer.
6. Meanwhile, shape the turkey mixture into 16 small balls. Carefully drop them into the tomato stock and simmer for a further 8 - 10 minutes, or until both the turkey balls and rice are cooked.
Garnish with basil, and serve with carrot and zucchini ribbons.
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more information
To make carrot and zucchini ribbons, cut the vegetables lengthways into thin strips using a vegetable peeler, and blanch or steam until lightly cooked.
