Post by Loupy on Sept 10, 2010 18:47:38 GMT -7
Turkey and White Bean Chili
From the South Beach Diet
Tired of turkey sandwiches? Here's a fresh way to put those Thanksgiving leftovers to good — make that delicious— use.
Description
This yummy chili can be made many different ways, so you're free to experiment. Try using chicken instead of turkey, or replace the white beans with navy, black, or pinto beans. Top it with a tablespoon or two of shredded low-fat cheddar or Monterey Jack cheese, sliced scallions, or chopped cilantro. For a smoky taste, you can use chipotle chili powder instead of the regular kind.
Makes 2 (1 1/4–cup) servings
Prep time: 10 minutes
Start to finish: 30 minutes
Ingredients
1/2 tablespoon extra-virgin olive oil
1/2 medium onion, roughly chopped
1 garlic clove, minced
1/2 pound turkey breast meat, cut into 1/2" pieces
1/2 tablespoon chili powder
1/2 teaspoon ground cumin
1/2 (15-ounce) can cannellini beans, rinsed and drained
1/2 (14 1/2–ounce) can Mexican diced tomatoes
1/2 cup low-sodium chicken broth
Salt and freshly ground black pepper
Instructions
Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more.
Add turkey, chili powder, and cumin; cook, stirring often, until turkey is no longer pink inside, about 5 minutes.
Add beans, tomatoes with juice, and broth; bring to a boil.
Reduce heat to medium-low, cover, and simmer until flavors blend, about 15 minutes.
Season with salt and pepper to taste and serve.
Nutritional information
260 calories
5 g total fat (0.5 g sat)
21 g carbohydrate
34 g protein
6 g fiber
500 mg sodium
From the South Beach Diet
Tired of turkey sandwiches? Here's a fresh way to put those Thanksgiving leftovers to good — make that delicious— use.
Description
This yummy chili can be made many different ways, so you're free to experiment. Try using chicken instead of turkey, or replace the white beans with navy, black, or pinto beans. Top it with a tablespoon or two of shredded low-fat cheddar or Monterey Jack cheese, sliced scallions, or chopped cilantro. For a smoky taste, you can use chipotle chili powder instead of the regular kind.
Makes 2 (1 1/4–cup) servings
Prep time: 10 minutes
Start to finish: 30 minutes
Ingredients
1/2 tablespoon extra-virgin olive oil
1/2 medium onion, roughly chopped
1 garlic clove, minced
1/2 pound turkey breast meat, cut into 1/2" pieces
1/2 tablespoon chili powder
1/2 teaspoon ground cumin
1/2 (15-ounce) can cannellini beans, rinsed and drained
1/2 (14 1/2–ounce) can Mexican diced tomatoes
1/2 cup low-sodium chicken broth
Salt and freshly ground black pepper
Instructions
Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more.
Add turkey, chili powder, and cumin; cook, stirring often, until turkey is no longer pink inside, about 5 minutes.
Add beans, tomatoes with juice, and broth; bring to a boil.
Reduce heat to medium-low, cover, and simmer until flavors blend, about 15 minutes.
Season with salt and pepper to taste and serve.
Nutritional information
260 calories
5 g total fat (0.5 g sat)
21 g carbohydrate
34 g protein
6 g fiber
500 mg sodium
