Monday, October 20, 2008

Yellow Bows of Texas (Turkey Chili)

From the Looney Spoons Cookbook - Crazy Plates.

I made this today and quite liked it. I had it on brown rice instead of pasta. It freezes well and makes a nice lunch.

1 lb lean ground turkey/chicken
1 cup chopped onion
1 clove of garlic minced
1 cup chopped red pepper
1 cup chopped carrot (I used grated because I had some)
1 1/2 cups tomato sauce
1 small can diced tomatoes (I added this)
1 1/2 cups salsa
1 19 oz can black beans, rinsed and drained
1 1/2 tsp chili powder
1 tsp ground cumin
1/2 tsp oregano

12 oz bow tie pasta (I cooked 1 cup raw brown rice)

Low-fat sour cream
Shredded reduced fat cheddar cheese
Chopped green onions

Spray a large non-stick skillet with Pam, or a little olive oil. Cook ground turkey, breaking up with a spoon. Add onions, garlic, red pepper, and carrots. Cook another 5 minutes, stirring until veggies are tender.

Stir in the tomato sauce, diced tomatoes, salsa, =beans, chili powder, oregano and cumin. Add salt and pepper to taste. Bring to a boil and lower heat. Cover and simmer 10 minutes, stirring occasionally.

Cook pasta or rice. Drain.

Serve on top of rice or pasta with any desired toppings.

Serves 6

Nutrients (with pasta)

441 calories

Carbs: 65 grams
Fat: 6 grams
Protein: 34 grams
Fiber: 5 grams (probably more fiber with brown rice)

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