Black Bean
Turkey Chili
| Amount |
Measure |
Ingredient |
| 1 |
lb. |
Ground
Turkey |
| 1 |
tablespoon |
Olive
Oil |
| 1/2 |
|
Onion,
chopped |
| 1/2 |
|
Green Bell
Pepper, seeded and chopped |
| 2 |
cloves |
Garlic,
minced |
| 4 |
cups |
Black
Beans, No Salt Added, rinsed and drained |
| 1 |
can |
No Salt Added Stewed Tomatoes |
| 1 |
can |
No Salt Added Tomato Sauce |
| 1 |
cup |
Dark
Beer, 0r Low Sodium Beef Broth |
| 1 |
Tablespoon |
Chili
Powder |
| 1 |
Tablespoon |
Ground
Cumin |
| 1 |
teaspoon |
Ground
Coriander |
| 1 |
teaspoon |
Oregano,
crushed |
Preparation
This recipe makes a rather mild chili, but you can easily add more chili powder or some red pepper flakes to spice it up if that's the way you like your chili.
Heat large heavy saucepan or Dutch oven to medium high. Brown the meat until done. Drain meat and set aside.
In the skillet, add the oil and bring to medium heat. Add the onion, bell pepper, and garlic, and cook until vegetables are tender, about 5-6 minutes.
Return meat to pan.
Add remaining ingredients. Bring chili to a boil; then reduce heat, and simmer for 30-45 minutes or until thickened, stirring occasionally.
Taste to adjust seasonings.
Yield: 6 Servings
NOTES :
From lowsodiumcooking.com
|
Diabetic Exchanges |
| Starch |
0 |
| Fruit |
0 |
| Other
Carbohydrates |
0 |
| Vegetable |
3.5 |
| Lean
Meat |
3 |
| Very
Lean Meat |
1.5 |
| Fax |
2 |
| Nutrition
Facts |
| Serving
Size |
1 |
| Helping
Servings Per Recipe |
6 |
| Amount
Per Serving |
| Calories |
404 |
| Calories
from Fat |
67 |
|
|
% Daily Values *
|
| Total
Fat |
7
gr |
11% |
| Saturated
Fat |
2
gr |
9% |
| Polyunsaturated
Fat |
2
gr |
|
| Monounsaturated
Fat |
3
gr |
|
| Cholesterol |
60
mg |
20% |
| Sodium |
74
mg |
3% |
| Potassium |
1561
mg |
39% |
| Carbohydrates |
48
gr |
16% |
| Dietary
Fiber |
16.2
gr |
65% |
| Protein |
37
gr |
|
|
| Vitamin
A |
25% |
| Vitamin
C |
64% |
| Calcium |
15% |
| Iron |
43% |
| *
Percent Daily Values are based on a 2000 calorie diet |
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