YIELD: 10 1/2 cups
SERVES: 7
PREP TIME: 12 minutes
SERVING SIZE: 1 1/2 cups
COOKING TIME: 38 minutes
This is a great way for meat lovers to get some health-boosting beans. I’ve made the soup a bit brothy to keep the calories low and the portions large and filling. By using both broth and water, I’m able to serve up a large portion while keeping the sodium levels moderate.
INGREDIENTS
1 pound 93% lean ground turkey
1 medium yellow onion, chopped (about 1 1/2 cups)
1 large green bell pepper, chopped (about 1 cup)
4 garlic cloves, crushed or chopped
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1 (15.5-ounce) can no-salt-added red kidney beans, drained and rinsed
1 (14.5-ounce) can petite diced no-salt-added tomatoes, undrained
5 cups reduced-sodium chicken broth
1 cup water
1/2 cup nonfat plain Greek yogurt
1/4 cup cilantro, chopped
INSTRUCTIONS
1 In a large pot over medium-high heat, brown the meat and soften the onions and bell pepper, about 7 minutes.
2 Add the garlic, chili powder, cumin, oregano, and cayenne pepper. Stir. Add the beans, tomatoes, broth, and water. Stir.
3 Cover and bring to a boil. Reduce the heat and simmer about 30 minutes.
4 Garnish each serving as desired with 1 tablespoon nonfat Greek yogurt, chopped cilantro, etc.
CHOICES
1/2 Starch, 2 Nonstarchy Vegetable, 2 Protein, lean, 1/2 Fat
BASIC NUTRITIONAL VALUES
Calories |
210 |
Calories from Fat |
45 |
Total Fat |
5.0 g |
Saturated Fat |
1.5 g |
Trans Fat |
0.1 g |
Cholesterol |
50 mg |
Sodium |
500 mg |
Potassium |
720 mg |
Total Carbohydrate |
18 g |
Dietary Fiber |
5 g |
Sugars |
6 g |
Protein |
21 g |
Phosphorus |
265 mg |