Showing You How To Give Up Sodium Without Giving Up Your Life
Black Bean Turkey Chili
This makes a rather mild chili, but you can easily add more chili powder or some red pepper flakes to spice it up if that's the way you like your chili.
1 lb ground turkey
1 T Olive Oil
1/2 Onion,chopped
1/2 Green Bell Pepper,seeded and chopped
2 Cl Garlic,minced
4 c Black Beans,No Salt Added, rinsed and drained
1 cn No Salt Added Stewed Tomatoes
1 cn No Salt Added Tomato Sauce
1 c dark Beer,Or Low Sodium Beef Broth
1 T Chili Powder
1 T Ground Cumin
1 t Ground Coriander
1 t Dried Oregano,crushed
Heat large heavy saucepan or Dutch oven to medium high. Brown the meat until done. Drain meat and set aside. In the skillet, add the oil and bring to medium heat. Add the onion, bell pepper, and garlic, and cook until vegetables are tender, about 5-6 minutes. Return meat to pan. Add remaining ingredients. Bring chili to a boil; then reduce heat, and simmer for 30-45 minutes or until thickened, stirring occasionally. Taste to adjust seasonings.
Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
0 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
3.5 Vegetable
3 Lean Meat
1.5 Very Lean Meat
2 Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 6 Amount Per Serving |
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| Calories | 404 |
| Calories from Fat | 67 |
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| % Daily Values * | |
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Total Fat 7 gr Saturated Fat 2 gr Polyunsaturated Fat 2 gr Monounsaturated Fat 3 gr Cholesterol 60 mg Sodium 74 mg Potassium 1561 mg Carbohydrates 48 gr Dietary Fiber 16.2gr Protein 37 gr |
11% 9% 20% 3% 39% 16% 65% |
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Vitamin A Vitamin C Calcium Iron |
25% 64% 15% 43% |
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* Percent Daily Values are based on a 2000 calorie diet |
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