Turkey and Biscuits

Calories per serving: 399

Macronutrient breakdown:  Protein: 32% | Fat: 47% | Carb: 21%

Nutrients, Serving

Protein: 32 g
Fat: 21 g
Carbs: 21 g
Fiber: 5 g
Sodium: 493 mg
Sat. Fat: 9 g

Ingredients (4 Servings)

Biscuits

• 2 cups whole wheat flour
• 4 tsp. baking powder, low sodium*
• 1/2 tsp. salt
• 4 tbsp. (1/2 stick) unsalted, cold butter
• 1 cup skim milk

Turkey Gravy

• 12 oz. cooked boneless turkey or chicken
• 8 oz. low sodium chicken broth
• 2 tbsp. olive oil
• 1-2 tbsp. whole wheat flour
• 12-14 oz. bag frozen peas

Optional

• pepper

Directions

1. Preheat oven to 450 degrees
2. In a large mixing bowl, pour in 2 cups of whole wheat flour, 1 tbsp. + 1 tsp. baking powder and ½ tsp. salt. Toss lightly with a fork, or whisk, to be sure the ingredients are mixed well.
3. Cut ½ stick of cold unsalted butter into small cubes and then add to the flour. Blend with a fork until the mixture looks like crumbs. Make a well in the center of the crumbs and add the milk. Mix gently until combined, being sure not to over mix. With floured hands, knead the dough 10 times (this can be done in the bowl).
4. Lightly dust a flat surface with flour and then roll or pat the dough out to ½ inch thick rectangle. Using a pizza cutter or knife, cut the dough in half, down the middle (horizontally), and then cut vertically three times, equal distance apart. This will result in 8 biscuits. Lightly spray a baking sheet with cooking spray and then place biscuits evenly spaced on the sheet. Bake for 11-14 minutes or until lightly browned.
5. While the biscuits are cooking, over medium high heat, in a large sauce pan, heat 2 ½ tbsp. of olive oil, then add 1 tbsp. of whole wheat flour and mix well. Cook until the roux turns just a light brown and then quickly whisk in milk and broth.  If too thin, add up to 1 additional tablespoon of flour and whisk while cooking to desired thickness..
6. Quickly place a frozen, steamable package of peas in the microwave and cook according to package directions.
7. When the mixture begins to thicken, the cooked boneless chicken or turkey. Turn the heat down to medium and continue cooking for another 5 minutes, until the meat is heated through and the mixture is thickened.  Pepper to taste, optional.
8. Remove the biscuits from the oven. Serve by placing two biscuits on each plate (cut in half) and drizzle with 1/4th of the gravy mixture. Serve 1/4th of the peas on the side.

 Notes:  Nutritional Analysis based on the use of roasted chicken breast, boneless, 12 oz. of frozen peas, and a total of 5 tablespoons of whole wheat flour while excluding optional ingredients.  

*Should regular backing powder be used instead of a low sodium option, the sodium level per serving will be roughly 853 mg.