Diabetes and Heart Healthy Cookbook by American Heart Association American Association

Author:American Heart Association American Association [Unknown]
Language: eng
Format: epub
Tags: ebook
Publisher: American Diabetes Association
Published: 2014-11-20T23:00:00+00:00

Turkey Chili

Serves 4 / Serving Size: 1 1/2 cups

Fresh jalapeño and crushed red pepper flakes, combined with meaty turkey breast and kidney beans, will get your attention. This chili will be the star of your table, with just a simple green salad and a crusty whole-grain roll on the side.

1 1/2 teaspoons canola or corn oil

1/2 cup chopped red onion

2 medium garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon dried oregano, crumbled

1 teaspoon chopped fresh jalapeño, seeds and ribs discarded

1/4 teaspoon crushed red pepper flakes

1 pound ground skinless extra-lean turkey breast

1 (14.5-ounce) can no-salt-added diced tomatoes, undrained

1 (8-ounce) can no-salt-added tomato sauce

1 cup fat-free, low-sodium chicken broth

1 (15.5-ounce) can no-salt-added kidney beans, rinsed and drained

1. In a medium nonstick saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for about 2 minutes, or until tender-crisp, stirring frequently.

2. Stir in the cumin, oregano, jalapeño, and red pepper flakes. Cook for 1 minute, stirring constantly.

3. Increase the heat to medium high. Stir in the turkey. Cook for 3–4 minutes, or until browned on the outside, stirring occasionally to turn and break up the turkey.

4. Stir in the remaining ingredients. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, partially covered, for 30 minutes, or until the liquid is reduced by about one-third.

Exchanges / Choices

2 Starch, 4 Lean Meat

Calories 330

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 1 g

Trans Fat 0 g

Polyunsaturated Fat 1 g

Monounsaturated Fat 1.5 g

Cholesterol 70 mg

Sodium 130 mg

Potassium 1290 mg

Total Carbohydrate 41 g

Dietary Fiber 10 g

Sugars10 g

Protein 37 g

Phosphorus 460 mg

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.