Turkey and Vegetable Chili Verde - 31.96g Carbs, 8.48g Fiber, 4.97g Sugar
From: The George Mateljan Foundation
Kale and turkey make this unique version of chili more flavorful and
nutritious. Turkey is lower in fat content than the ground beef usually
used in chili. The kale adds a great nutritional boost, providing a
rich source of vitamin K, A, C, and manganese, just to name a few of
the long list of nutrients found in this cruciferous vegetable. Enjoy!
Prep and Cook Time: 30 minutes
1 medium onion, chopped
3 medium cloves garlic, chopped
1 lb ground turkey
1 4 oz can diced green chili
1 15 oz can of diced tomatoes
1 Tbsp PLUS 4 cups chicken broth
4 cups finely chopped kale
1 15 oz can pinto beans, drained and rinsed
2 Tbsp chopped fresh oregano
3 Tbsp chopped fresh cilantro
Salt and black pepper to taste
1. Chop garlic and onion and let sit for at least 5 minutes to enhance
their health-promoting benefits.
2. Heat 1 Tbsp broth in a medium soup pot. Healthy Saute onion in broth
for 5 minutes over medium heat, stirring frequently. Add garlic and
ground turkey with a pinch of salt and pepper. Continue to saute, breaking
up turkey for another 5 minutes.
3. Add diced tomatoes, chili, and broth to turkey mixture and bring to
a boil on high heat. Stir in chopped kale, reduce heat to medium, and
simmer for another 10 minutes.
4. Add beans, simmer for another several minutes and add herbs, salt,
and pepper.
Serves: 4
Total Weight: 698.63g
Nutrition per Serving:
305.65 Calories, 28.17 Calories from Fat, 5.12 Calories from Saturated Fat,
0.86g Monosaccharides, 0.32g Disaccharides, 2.88g Other Carbs,
3.13g Total Fat, 0.57g Saturated Fat, 0.04g Mono Fat, 0.25g Poly Fat,
0g Trans Fatty Acids, 45mg Cholesterol, 38.54g Protein, 31.96g Carbs,
8.48g Dietary Fiber, 0.56g Soluble Fiber, 1.17g Insoluble Fiber,
4.97g Total Sugar
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