RECIPE: Dinner tonight. REC: Turkey Chili (High Fiber, Low-Calorie and Low-Fat)

[dawn_mo]

I have made this a few times now and really like it. I have cut back to two packets of taco seasoning, and use fresh garlic instead of garlic salt. I add extra chili powder and herbs to make up for it. A good sodium-free taco seasoning would be great with this. I find that letting this cook for at least two hours is the way to go. I also use pinto beans and black beans that I have frozen cooked in the freezer. I had fresh chiles from the garden, but I would add a can of diced green chiles instead. A good chicken or beef stock is even better with this. My family doesn't even know that there are lentils and barley in it.

* Exported from MasterCook *

Turkey Chili (High Fiber, Low-Calorie and Low-Fat)

Recipe By :

Serving Size : Preparation Time :0:00

Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method

1 lb 93% ground turkey -- browned and drained1 large onion -- chopped

3 stalks celery -- chopped

1 cup uncooked pearl barley

1 cup uncooked lentils

3 3/4 ounces taco seasoning mix

3 garlic cloves -- minced

16 ounces black beans -- canned, drained

16 ounces pinto beans -- canned, drained

1 large yellow squash -- chopped

1 large zucchini -- chopped

28 ounces diced tomatoes

8 cups water (or more)

1 bunch cilantro -- chopped

Brown the ground turkey and drain. Add the taco seasonings, garlic salt and stir until spices are fragrant.

Add celery and onions and cook until they are softened.

Add the remaining indredients and bring to a boil then turn down to a simmer.

Cook until the lentils and barley are tender, about an hour or so.

You may want to add more water so that the chili is the consistency you like.

This freezes very well.

Makes approx. 22 cups

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[angak]

Dawn, does this ever sound good. the lentils and barley are unexpected additions that up the fiber

and protein in this. so good and you're right, the family will not even detect these. and also such a good use of the late season zucchini. thanks

 

[carol-whidbey-is]

Dawn I have a pot of this on the stove now, can you or anyone else

tell about how much fiber this comes out to be.

Thank you

 

[dawn_mo]

Hi Carol, this is what my MasterCook comes up with. Can anyone else double check this?

I had to add the 93/7 ground turkey and lentil nutritional info into the program, so it is higher in calories than I first thought, but the fiber amount is very good.

* Exported from MasterCook *

Turkey Chili (High Fiber, Low-Calorie and Low-Fat)

Recipe By :
Serving Size : 22 Preparation Time :0:00
Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method

1 lb 93/7 ground turkey -- browned and drained
1 large onion -- chopped
3 stalks celery -- chopped
1 cup uncooked pearl barley
1 cup dried lentils
3 3/4 ounces taco seasoning mix
3 garlic cloves -- minced
16 ounces black beans -- canned, drained
16 ounces kidney beans -- canned, drained
1 large yellow squash -- chopped
1 large zucchini -- chopped
28 ounces diced tomatoes
8 cups water (or more)
1 bunch cilantro -- chopped

Brown the ground turkey and drain. Add the taco seasonings, garlic salt and stir until spices are fragrant.
Add celery and onions and cook until they are softened.
Add the remaining indredients and bring to a boil then turn down to a simmer.
Cook until the lentils and barley are tender, about an hour or so.
You may want to add more water so that the chili is the consistency you like.
This freezes very well.
One serving is 1 cup.

Yield:
"22 cups"
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Per Serving (excluding unknown items): 257 Calories; 2g Fat (7.8% calories from fat); 18g Protein; 43g Carbohydrate; 13g Dietary Fiber; 15mg Cholesterol; 350mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0