02-19-2005, 05:03 AM
Turkey Chili
2 (15 oz.) cans or 2 cups pinto beans, drain and rinse well
1 fresh tomato, diced
1 – 1 1/2 cups chicken stock (broth)
1 clove garlic, minced or 1 tsp. minced garlic
1/2 (6 oz.) can tomato paste, no-salt added
1 tsp. chili powder
1/2 onion, diced
1/2 Tbl. cumin
1/2 green bell pepper, seeded and diced
8 oz. ground turkey breast
Place all items except the ground turkey into a skillet. Bring to a boil, reduce to a simmer and cook until the vegetables are tender (about 5 minutes). Add the ground turkey and simmer for another 5 minutes or until the turkey is done. Do not overcook the turkey meat or your chili will have a grainy texture. Stir frequently. Amount of chicken stock is variable.
Serving Suggestions: Serve over brown rice. Garnish with non-fat yogurt, non-fat grated Cheddar cheese and chopped cilantro.
Yield:4 servings
PER SERVING: CALORIES 224 FAT 1.16g SATURATED FAT 0.26g SODIUM 374mg CARBOHYDRATE 31g PROTEIN 23g CHOLESTEROL 35mg FIBER 2g
2 (15 oz.) cans or 2 cups pinto beans, drain and rinse well
1 fresh tomato, diced
1 – 1 1/2 cups chicken stock (broth)
1 clove garlic, minced or 1 tsp. minced garlic
1/2 (6 oz.) can tomato paste, no-salt added
1 tsp. chili powder
1/2 onion, diced
1/2 Tbl. cumin
1/2 green bell pepper, seeded and diced
8 oz. ground turkey breast
Place all items except the ground turkey into a skillet. Bring to a boil, reduce to a simmer and cook until the vegetables are tender (about 5 minutes). Add the ground turkey and simmer for another 5 minutes or until the turkey is done. Do not overcook the turkey meat or your chili will have a grainy texture. Stir frequently. Amount of chicken stock is variable.
Serving Suggestions: Serve over brown rice. Garnish with non-fat yogurt, non-fat grated Cheddar cheese and chopped cilantro.
Yield:4 servings
PER SERVING: CALORIES 224 FAT 1.16g SATURATED FAT 0.26g SODIUM 374mg CARBOHYDRATE 31g PROTEIN 23g CHOLESTEROL 35mg FIBER 2g