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Turkey Vegetable Chili Mac
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Publications International, Ltd., the Editors of. "Turkey Vegetable Chili Mac." 31 August 2006. HowStuffWorks.com. <http://recipes.howstuffworks.com/turkey-vegetable-chili-mac-recipe.htm> 04 December 2008.
Turkey Vegetable Chili Mac
Yield: Makes 6 servings
Essential fatty acids abound in this scrumptious dish. They play a key role in the maintenance of healthy skin and are also involved in the regulation of cholesterol and blood pressure.
Ingredients:
Nonstick cooking spray
3/4
pound 93% lean ground turkey
1/2
cup chopped onion
2
cloves garlic, minced
1
can (about 15 ounces) black beans, rinsed and drained
1
can (14-1/2 ounces) Mexican-style stewed tomatoes, undrained
1
can (14-1/2 ounces) no-salt-added diced tomatoes, undrained
1
cup frozen corn
1
teaspoon Mexican seasoning
1/2
cup uncooked elbow macaroni
1/3
cup reduced-fat sour cream
Preparation:
1.
Spray large nonstick saucepan or Dutch oven with cooking spray; heat over medium heat until hot. Add turkey, onion and garlic; cook and stir 5 minutes or until turkey is no longer pink.
2.
Stir beans, tomatoes with juice, corn and Mexican seasoning into saucepan; bring to a boil over high heat. Cover; reduce heat to low. Simmer 15 minutes, stirring occasionally.
3.
Meanwhile, cook pasta according to package directions, omitting salt. Rinse and drain pasta; stir into saucepan. Simmer, uncovered, 2 to 3 minutes or until heated through.
4.
Top each serving with dollop of sour cream. Garnish as desired.
Nutritional Information:
| Serving Size: 1 cup chili mac | |
| Sodium | 445 mg |
| Protein | 17 g |
| Fiber | 6 g |
| Carbohydrate | 34 g |
| Cholesterol | 25 mg |
| Saturated Fat | 1 g |
| Total Fat | 6 g |
| Calories from Fat | 21 % |
| Calories | 236 |
Dietary Exchange:
| Fat | 1/2 |
| Meat | 1 |
| Vegetable | 2 |
| Starch | 1-1/2 |
This recipe appears in: Mexican
