Turkey, Butternut & Sage Stew
Turkey mince with butternut squash, sweet potato, cannellini and sage in a light, savoury stew.
makes 23 blocks, about 31p each
- Time
- 55 min15 min prep · 40 min cook
- Makes
- 23 blocks
- Cost per blockPer block
- 31p
- Calories per blockCalories
- 58 kcal
- Fibre per blockFibre
- 1.6g
You’ll need
- 500gturkey mince (2% fat)
- 250gbutternut squash, 1.5cm dice
- 200gsweet potato, 1.5cm dice
- 150gcarrot, diced
- 1 tin (240g drained)cannellini beans, rinsed
- 150gfrozen leaf spinach
- 100gleek, sliced
- 2 clovesgarlic, crushed
- 10mlrapeseed oil
- 10mlsoy sauce
- 3gdried sage
- 1 cubestock cube
- 400mlwater
Allergens: Soya. Check the labels on stock cubes, sauces and pastes, as brands vary.
Serve it
Rice · A jacket potato · Quinoa
Method
- Step 1: Brown the turkey in the oil for 8 minutes.
- Step 2: Add the leek and carrot for 6 minutes, and the garlic for the last minute.
- Step 3: Add the squash, sweet potato, sage, stock and soy. Simmer for 20 minutes.
- Step 4: Add the cannellini and spinach and simmer 6 minutes, crushing some squash into the sauce.
- Step 5: Cool and freeze in 70g blocks.
| kcal | protein | carbs | fat | fibre | salt | |
|---|---|---|---|---|---|---|
| Per block | 58 | 6.2g | 5.8g | 1g | 1.6g | 0.32g |
| Per 3 blocks | 174 | 18.6g | 17.4g | 3g | 4.8g | 0.96g |
Cook’s notes
- Butternut is kept to a moderate amount, as big portions can upset sensitive guts.
- Frozen butternut chunks save the peeling.
- Fresh sage, finely chopped, is lovely stirred in at the end.
Serve it
Rice · A jacket potato · Quinoa.
This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.
Freeze, reheat and serve
- Freeze
- Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
- Reheat
- Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
- A portion
- 3 blocks (210g) make a dinner for one adult: about 174 kcal and 18.6g protein before rice, bread or potatoes.
Turkey, Butternut & Sage Stew questions
Can I use chicken or pork mince?
Lean chicken or pork mince both work at the same weight. Brown it in the same way and keep the rest of the method unchanged.
Can I use butter beans instead of cannellini?
Yes, swap them like for like and rinse them well.
Can I use fresh spinach?
Yes. Stir in a few big handfuls at step 4 and let them wilt; fresh leaves shrink a lot, so you need more than the frozen weight.
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Updated . Nutrition, costs and yields are estimates. Gluten-free assumes tamari in place of soy sauce and gluten-free stock cubes.