This recipe is from Registered Dietitian/Nutritionist Janice Baker. Janice is also a Certified Diabetes Care and Education Specialist and a Certified Nutrition Support Clinician. Connect with Janice on Facebook at www.Facebook.com/Baker Nutrition
Servings: 4
Yield: 8 cups
Ingredients:
- 1 1/3 lbs lean ground turkey
- 1 tablespoon olive oil
- ½ teaspoon ground cinnamon
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- ½ teaspoon ground black pepper
- 1 small onion, finely chopped*
- 4 cloves garlic, minced
- 1 small red pepper, finely chopped*
- 2 tablespoons water
- 4 oz tomato paste
- 2 bay leaves
- ½ teaspoon salt (optional)
- 3 ½ cups low-sodium chicken stock (or broth)
- 1 15 oz can kidney beans, rinsed and drained
Optional garnishes: green onions, non-fat sour cream, low-fat cheese
Directions:
- In a large stock pot, add the olive oil and brown the ground turkey til no pink remains.
- Add cinnamon, cumin, chili powder, and pepper, and cook for three additional minutes.
- Add onions, garlic, red pepper, and water.
- Allow to cook on medium heat until everything starts to soften, about five minutes.
- Stir in the tomato paste and cook for an additional 2-3 minutes.
- Add the bay leaves, salt and 3 cups of broth. Bring it to a boil, reduce to simmer, partially covered, for 1.5-2 hours, until reduced to a thick consistency.
- Add kidney beans and remaining ½ cup stock and heat thoroughly. Remove bay leaves before serving.
*Vegetables and garlic can be chopped in a food processor
Nutritional information for one serving (2 cups):
Calories: 387, Fat: 18g, Carbs: 23g, Fiber: 6g, Protein: 36g
Recipe can be doubled for larger quantities
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