Monday, October 31, 2016

{soups-salads-and-salad-dressings} Black Bean Turkey Chili Quick Diabetic Exchange Subscriber Exclusive


Black Bean Turkey Chili

This busy-day chili is packed with flavor. We make it ahead and freeze some to eat later. —Marisela Segovia, Miami, Florida

TOTAL TIME: Prep/Total Time: 30 minutes.

YIELD: 6 servings


·                                 1 pound lean ground turkey

·                                 1 large green pepper, chopped

·                                 1 medium onion, chopped

·                                 2 tablespoons chili powder

·                                 1/2 teaspoon salt

·                                 1/4 teaspoon pepper

·                                 1/8 to 1/4 teaspoon cayenne pepper

·                                 1 can (15 ounces) no-salt-added tomato sauce

·                                 1 can (15 ounces) black beans, rinsed and drained

·                                 1-1/2 cups frozen corn (about 8 ounces), thawed

·                                 1 large tomato, chopped

·                                 1/2 cup water

·                                 Shredded cheddar cheese, optional


·                                 1. In a 6-qt stockpot, cook and crumble turkey with green pepper and onion over medium-high heat until no longer pink, 5-7 minutes. Stir in seasonings; cook 1 minute.

·                                 2. Stir in tomato sauce, beans, corn, tomato and water; bring to a boil. Reduce heat; simmer, uncovered, to allow flavors to blend, about 10 minutes, stirring occasionally. If desired, serve with cheese. 
Freeze option:
 Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary.  

Nutritional Facts: 1 cup: 247 calories, 7g fat (2g saturated fat), 52mg cholesterol, 468mg sodium, 27g carbohydrate (7g sugars, 7g fiber), 21g protein.

Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable.




As you waste your breath complaining about life, someone out there is breathing their last.

Appreciate what you have.

Be thankful and stop complaining.

Live more, complain less.

Have more smiles, less stress. 




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