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Obesity Discussion · 01-28-06, 11:52 PM

Hearty turkey chili
Dietitian's tip: This chili uses leftover turkey meat instead of ground beef. Light turkey meat is low in fat and cholesterol and works well as a beef or pork alternative. Dark meat has more than twice the amount of fat and saturated fat as white turkey meat.

SERVES 8
Ingredients
1 pound chopped leftover turkey
1/2 cup chopped onion
2 cups unsalted canned tomatoes
4 cups canned kidney beans, rinsed and drained
1 teaspoon sugar
1 1/2 tablespoons chili powder
2 cups chopped celery
8 tablespoons fat-free sour cream

Directions
In a soup pot, add the turkey and onion. Saute over low heat until the onions are translucent. Stir in the tomatoes, kidney beans, sugar and chili powder. Cover and cook for 10 minutes. Add the celery and cook for another 10 minutes.

Ladle into warmed individual bowls and top each with 1 tablespoon sour cream. Serve immediately.

Nutritional Analysis(per serving)Calories 242 Cholesterol 31 mg
Protein 21 g Sodium 380 mg
Carbohydrate 30 g Fiber 7 g
Total fat 4 g Potassium 784 mg
Saturated fat 1 g Calcium 90 mg
Monounsaturated fat 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Meat and meat substitutes 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 3
Meats, poultry and fish 1
Nuts, seeds and dry beans 1

http://www.mayoclinic.com/health/hea...ecipes/NU00516

01-28-06, 11:52 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Hearty turkey chili Hearty turkey chili Dietitian's tip: This chili uses leftover turkey meat instead of ground beef. Light turkey meat is low in fat and cholesterol and works well as a beef or pork alternative. Dark meat has more than twice the amount of fat and saturated fat as white turkey meat. SERVES 8 Ingredients 1 pound chopped leftover turkey 1/2 cup chopped onion 2 cups unsalted canned tomatoes 4 cups canned kidney beans, rinsed and drained 1 teaspoon sugar 1 1/2 tablespoons chili powder 2 cups chopped celery 8 tablespoons fat-free sour cream Directions In a soup pot, add the turkey and onion. Saute over low heat until the onions are translucent. Stir in the tomatoes, kidney beans, sugar and chili powder. Cover and cook for 10 minutes. Add the celery and cook for another 10 minutes. Ladle into warmed individual bowls and top each with 1 tablespoon sour cream. Serve immediately. Nutritional Analysis(per serving)Calories 242 Cholesterol 31 mg Protein 21 g Sodium 380 mg Carbohydrate 30 g Fiber 7 g Total fat 4 g Potassium 784 mg Saturated fat 1 g Calcium 90 mg Monounsaturated fat 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 1 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 1 Nonstarchy vegetables 3 Meat and meat substitutes 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 3 Meats, poultry and fish 1 Nuts, seeds and dry beans 1 http://www.mayoclinic.com/health/hea...ecipes/NU00516 __________________