Healthy Lunch Day Image

image--Turkey and Veggie ChiliThis healthy one-pot meal is quick, easy, and perfect for a cold fall day. Makes 8 servings.
Serving Size: 1 cup

Cooking spray
1 small onion, diced
2 medium carrots, diced
1 medium (6-oz) zucchini, diced
1 clove garlic, minced
16 oz. lean ground turkey
1 (14.5-oz) can no-salt-added diced tomatoes
1 (28-oz) can no-salt-added crushed tomatoes
1 (15.8-oz) can great northern beans, rinsed and drained
1 (15.25-oz) can no-salt-added kidney beans, rinsed and drained
1/2 tsp. ground black pepper
1 Tbsp. chili powder
1 tsp. cumin
1 tsp. garlic powder

1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3 to 4 minutes, or until the onions turn clear. Add the garlic and sauté for 30 seconds.
2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to boiling. Reduce the heat and simmer for 15 to 20 minutes.

Calories 235, Total Carbohydrate 27 g (Fiber 8 g, Sugars 8 g), Protein 20 g, Total Fat 5 g (Saturated Fat 1.4 g), Cholesterol 45 mg, Sodium 170 mg, Potassium 935 mg

Choices/Exchanges: 1 Starch, 2 Nonstarchy Vegetable, 2 Lean Protein

From Recipes for Healthy Living on
© 2015 American Diabetes Association