Turkey and black bean chili
Vegetable cooking spray
1 cup coarsely chopped onion
1/2 cup sliced celery
2 (16-ounce) cans unsalted black beans
1 (10-ounce) can whole tomatoes with green chilies, undrained
6 ounces diced, cooked turkey breast
1 tablespoon chili seasoning mix
5 tablespoons nonfat sour cream
Sweet red pepper strips
-Coat an iron skillet with cooking spray.
-Place over medium-high heat until hot.
-Add onion and celery and saute until tender.
-Let cool slightly, then transfer mixture to an
-Drain beans and reserve liquid.
-Add half of beans and all of liquid to blender.
-Process until smooth and return to iron skillet.
-Add remaining beans, tomatoes and chilies,
turkey, and chili seasoning to skillet.
-Cook over medium heat until hot.
-Ladle into bowls, top with sour cream and garnish
with pepper strips.
Makes five 1-cup servings.
Nutrition information per serving:
Calories per 1-cup serving: 259;
fat: 2.0 g;
saturated fat: 0.4 g;
protein: 22.7 g;
carbohydrate: 36.1 g;
cholesterol: 23 mg;
sodium: 442 mg;
fiber: 6.7 g;
iron: 4.6 mg;
calcium: 71 mg.
Diabetic exchange per 1-cup serving:
2 1/2 very lean meat; 2 starch; 1 vegetable.
Okay, to be honest, I've never heard of black beans.
I was hoping they didn't mean green and yellow
beans someone left lying around.
But I see they
come in a can. For some reason, that's a relief.
Sounds Good otherwise. Enjoy.