Don’t let the cold get you down. In these winter months this is a recipe that will keep you warm!
Turkey and Bean Chili
This recipe yields 6 servings which is about 1 cup of chili (211 calories, 23 g of protein, 16 g carbohydrates, 7 g of fat).
Ingredients:
1 cup pre-chopped red onion
1/3 cup chopped seeded poblano pepper (1 pepper)
1 teaspoon minced garlic
1 1/4 lb ground turkey
1 tablespoon chili powder
2 tablespoons tomato paste
2 teaspoons dried oregano
1 teaspoon ground cumin
1/4 teaspoon black pepper
1 (19 oz) can cannellini beans, rinsed and drained
1 (14.5 oz) can diced tomatoes, undrained
1 (14 oz) can fat-free, low sodium chicken broth
1/2 cup chopped fresh cilantro
6 lime wedges
Preparation:
1) Heat a large saucepan over medium heat. Add the first four ingredients and cook for 6 minutes or until turkey is done, stirring frequently to crumble.
2) Stir in chili powder and next eight ingredients (through broth); bring to boil.
3) Reduce heat and simmer 10 minutes.
4) Stir in cilantro and serve with lime wedges.
Recipe taken from: Mayo Clinic. (2011). The essential diabetes healthy eating guide. Time Home Entertainment: New York, p. 74.
Photo courtesy of Simon Howden / FreeDigitalPhotos.net
Image: Simon Howden / FreeDigitalPhotos.net