Tips and Ideas for Smart Food Choices: Turkey Chili

Personal Training in Oakland - Next Level Personal Fitness Systems

Here is a nutritious and tasty dish that you can prepare for either lunch or dinner . A serving size is 1 cup which equals about 8 fl oz.

The nutritional analysis is: 380 calories, 27 g protein, 12 g carbohydrates, 19 g total fat of which 3.5 g saturated fat, 11 g of fiber, 980 mg sodium.

Ingredients:

  • 20 oz packages of ground turkey breast
  • (2) 28 oz jars of San Marzano Tomatoes ( Use the liquid )
  • (1) can of tomato paste
  • (1) 15 oz can black beans
  • (1) 15 oz can of pinto
  • (1) 15 oz can kidney beans
  • (1) cup chopped onions
  • (1) cup chopped green pepper
  • (1) cup chopped red pepper
  • (1) cup sliced mushrooms
  • (3) Tbsp minced garlic
  • (3) Tbsp black pepper
  • (3) Tbsp chili powder
  • (3) Tbsp Fajita seasoning

Brown the ground turkey in a nonstick 6-8 quart pot, cast iron pan, dutch oven, make sure you are breaking the meat ( don't have to use meat!) into small pieces so it cooks throughly. Drain any excess fluid. Add the sauce, black beans, kidney and or pinto beans. Stir in the garlic, pepper, chili powder, fajita seasoning, onion, peppers and mushrooms. Simmer on stove, stirring occasionally until the vegetables are cooked to desired tenderness.

An alternative to cooking on the stove would be: After simmering on the stove top for 10 minutes. Place the cast iron pan or dutch oven with lid, into the oven & bake @ 350* for an additional 30 min. Take out, let cool with lid off, then serve.

Bon Appetit'

Note: If you use dry beans you will have to soak them overnight. In a solution of 1 tsp salt to 1 cup water per cooking serving size of beans. After 24 hours you can drain and apply as listed above.

Hope you enjoy.

A.Pigott DC



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