This is another great make-ahead recipe. This should make at least two meals for the average family, so you can refrigerate the leftovers and serve it for another meal later in the week.
Ingredients:
1 lb. lean ground turkey
3 large (or 4 medium) onions, chopped
6-8 carrots, chopped
1 tsp. chili powder
1-2 tsp. ground cumin
1 tsp. black pepper
1/2 tsp. ground red pepper (optional)
1-2 Tbsp. Italian seasoning
1 can (15 oz.) black beans, drained
1 can (15 oz. red kidney beans, drained
1 can (15 oz) cannellini beans (white kidney beans)
1 can (10 oz.) Rotel tomatoes with green chilis, drained
1 can (141/2 oz. each) diced tomatoes (low sodium), undrained
1 can (11 oz.) ‘No Salt” kernel corn, drained
2 cups low sodium chicken broth
Read labels on bean cans, & also on any canned vegetables, Purchase the lowest sodium.
1.) Coat large cooking pot (at least 5 quart) with cooking spray, or rub lightly w/olive oil. Cook turkey until lightly browned, about 10 minutes. Add onions & carrots. Cook 5 minutes longer.
2.) Stir in chili powder, cumin, spices, beans, tomatoes, corn, & broth.
3.) Simmer 2 hours, uncovered If mixture is too thick, add water. Serve stew in bowls as is, or over rice.If eating this dish for dinner, you may omit the rice. Rice being a starchy carb should be eaten during the day or early afternoon.
Makes 12 servings
PREP TIME: 30 minutes COOKING TIME: 2 hours
PER SERVING: Calories 270, Protein 19 g, Carbs 33 g, Fat 6 g, Fiber 9 g, Sodium 950 mg.
By using the lower sodium beans & canned tomatoes, the sodium count will be less.
(You might want to take Beano before chowing down)
