Turkey Stew with Peas and Carrots

🍲 Turkey Stew: The Protective Stew of the Week

Traditional stews are a fantastic way to incorporate vegetables and proteins into a single dish. By replacing red and fatty meats with turkey breast or thigh, we achieve an extremely light stew, perfect to eat at the office without suffering the dreaded afternoon digestive heaviness.

🍗 Why it is exceptionally healthy

• Clean Protein: Turkey is one of the meats with the lowest intramuscular fat index, providing essential amino acids for cellular recovery.
• Vitamin A Galore: Carrots cooked in a slightly fatty medium (EVOO) multiply the absorption of their beta-carotenes.
• Sustained Energy: Peas provide complex carbohydrates and an extra amount of plant-based protein.

📝 Step-by-Step Preparation

1. Meat Preparation: Ask your butcher for 1.3 lbs (600g) of turkey meat (preferably boneless thigh, which is juicier) cut into thick cubes. Season lightly with salt and pepper.
2. Searing (Maillard Reaction): In a wide casserole, heat 4 tsp (20ml) of EVOO over high heat. Sear the turkey cubes until they are golden on the outside (about 4 minutes). Remove the meat and set aside.
3. The Base Sofrito: In the same oil, lower the heat and sweat 1 large onion (5.3 oz / 150g) and 1 garlic clove, both finely chopped, for about 8 minutes.
4. The Root Vegetables: Peel and cut 3 large carrots (approx. 10.5 oz / 300g) into half-inch slices. Add them to the casserole along with 1 teaspoon of sweet paprika.
5. The Stewing: Return the turkey to the casserole. Add 3.4 fl oz (100ml) of crushed natural tomato and 13.5 fl oz (400ml) of poultry broth (or water). Add a bay leaf. Cover and simmer over low heat for 35-40 minutes, until the meat is very tender.
6. The Final Green Touch: With 5 minutes left of cooking, add 7 oz (200g) of tender peas (fresh or frozen). Do not add them earlier so they don't lose their vibrant green color or fall apart. Let rest 10 minutes before serving.