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

 

Brent

Brent

President, Personal Training Manager at Body By Brent LLC
Brent
Brent
Brent