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
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