Hearty Turkey Chili - 30g Carbs, 7g Fiber
From The Mayo Clinic
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.
High fiber = at least 5 g of fiber per serving
Healthy carb = whole fruits & vegetables, at least
50% whole grains and no more than 1 tsp of sugar per serving
Serves: 8
1 lb chopped leftover turkey
1/2 cup chopped onion
2 cups unsalted canned tomatoes
4 cups canned kidney beans, rinsed and drained
1 tsp sugar
1 1/2 Tbsp chili powder
2 cups chopped celery
8 Tbsp fat-free sour cream
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.
Nutrition per Serving:
242 Calories, 31mg Cholesterol, 21g Protein, 380mg Sodium,
30g Carbs, 7g Fiber, 4g Total fat, 784mg Potassium,
1g Saturated fat, 90mg Calcium, 1g Monounsaturated fat
Mayo Clinic Healthy Weight Pyramid Servings:
3 Vegetables, 2 Carbs, 1 Protein and dairy
Diabetes Meal Plan Exchanges:
1 Starches, 3 Nonstarchy vegetables, 2 Meat and meat substitutes
Dash Eating Plan Servings:
3 Vegetables, 1 Meats, poultry and fish,
1 Nuts, seeds and dry beans