Ground Turkey with Italian Kale - 23.89g Carbs, 4.55g Fiber
From: Weight Loss Success - Without Dieting: True Stories About Losing Weight With the World's Healthiest Foods [Hardcover] by George Mateljan (Hardcover)
Page 125
Found at: http://dadshealthfood.wordpress.com/2010/05/13/ground-turkey-with-italian-kale/ (Was not written exactly to hide the original source)
1 cloves garlic, chopped
¼ medium onion, chopped
2 Tbsp low-sodium chicken OR vegetable broth
2 oz low-fat ground turkey
6 cups chopped Italian kale or any variety
Sea salt and pepper to taste
1. Chop garlic and onion and let sit for at least 5 minutes to bring out their health promoting properties.
2. Heat 2 Tbsp of broth on medium heat. Add onion and sauté for 3 minutes, stirring frequently.
3. Add garlic and turkey and cook for 3 minutes breaking up any clumps of meat.
4. Seam kale for 5 minutes.
5. Combine kale and turkey mixture. Season with salt and pepper to taste.
Serves: 1
Nutrition per Serving: 252 Calories, 19 Calories-Saturated Fat, 9g Total Fat, 2.15g Saturated Fat, 57.83mg Cholesterol, 22.94g Protein, 23.89g Carbs, 4.55g Dietary Fiber, 1.61g Soluble Fiber, 297.88mg Calcium, 1116.64mg Potassium, 153.21mg Sodium
