Saturday, January 31, 2009

Recipe: Turkey Chili

Who doesn’t like good food? But good food doesn’t have to fried, smothered, and dipped in gravy. Checkout this recipe that are delicious and good for you.

Since its winter…I thought you all would like this chili recipe! And for 277 calories and 26g of protein per serving….that great!

Turkey Chili

SERVES 8
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin
2cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth1 teaspoon brown sugar

Directions
Preheat the oven to 475 F.
Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Saute over low heat until the onions are browned. Add the celery and peppers and continue to saute. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini. Cover and simmer for 15 minutes.
Ladle into warmed individual bowls. Serve immediately.

Nutritional Analysis
(per serving)
Serving size: About 2 cups
Calories
277
Cholesterol
43 mg
Protein
26 g
Sodium
315 mg
Carbohydrate
32 g
Fiber
9 g
Total fat
5 g
Potassium
764 mg
Saturated fat
1.5 g
Calcium
84 mg
Monounsaturated fat
2 g


Source Mayo Clinic.com

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