Cathe Friedrich Forums

workoutaholic · #1 02-02-2009, 07:58 AM

Ingredients:

2 cups chopped yellow onion

2 tbsp minced garlic

1 pound 99% lean ground turkey

2 cups reduced sodium chicken broth (one 14.5 oz can)

2 (15.5 oz) cans great northern beans

2 cans (4.5 oz cans) chopped green chilies

1 tbsp dried oregano

1 tbsp hot chili powder

2 tsp ground cumin

1 tsp coriander

½ teaspoon ground cloves (optional)

dash of black pepper

dash of salt (optional)

Yield: makes 3 servings

Directions:

1.) In a large, deep saucepan, coat the surface with a non stick cooking spray or a tablespoon of olive oil (add 40 calories and 4 grams of fat per serving for each tbsp of oil you use. Alternately, use a crock pot. 2.) Add onions and garlic and sauté them until they begin to soften (about 3-4 minutes).
3.) Add the ground turkey, stirring occasionally until cooked (about 4-5 minutes).
4.) Add the chicken broth, then stir in the green chilies, cumin, coriander, oregano, black pepper and chili powder.
5.) Add white beans after draining all the liquid from the can. Heat to a boil, then reduce heat, cover and let simmer for at least 15-20 minutes.

Calories: 420
Protein: 52.5 g
Carbs: 53.2 g.
Fat: 1.7 g.