Turkey, Squash and Black Bean Chili - See Nutrition
{I have provided the nutrition that came with the recipe. I was
not happy with the amount of sodium! The nutrition from
caloriecount.about.com is quite different. Please see the two below.
I have noted the change in ingredients with the caloriecount.about.com conversion. Take care, Gloria}
From: All You, January 2013
Cook Time: 22 Minutes
Prep Time: 12 Minutes
Serves: 4
8 oz peeled butternut squash, cut into 1/2-inch cubes
2 Tbsp olive oil
1 onion, finely chopped
3 cloves garlic, minced
1 lb ground turkey
1 Tbsp chili powder
1 tsp cumin
1/2 tsp salt
1 (14.5-oz can) diced tomatoes
1 (15.5-oz can) black beans, drained and rinsed
1. Place squash in a microwave-safe bowl, cover and microwave on
high until soft when pierced with a paring knife, about 3 minutes.
2. Warm oil in a large saucepan over medium-high heat. Add onion
and garlic and cook, stirring often, until softened, about 3 minutes.
Add turkey, chili powder, cumin and salt; cook, breaking up meat with
a spoon, until meat is no longer pink, 3 to 5 minutes.
3. Stir in tomatoes, bring to a boil, reduce heat to low and simmer
until tomatoes have cooked down and mixture has thickened, stirring occasionally, about 10 minutes. Add squash and beans; cook, stirring,
until warmed through, 1 to 2 minutes longer. Serve hot.
Serves: 4
Nutrition per Serving:
400 Calories, 24g Fat, 6g Saturated Fat, 99mg Cholesterol,
21g Protein, 32g Carbs, 8g Fiber, 1,191mg Sodium
Nutrition From: www.caloriecount.about.com
Omitting the salt. Using no salt added tomatoes and beans. Using
turkey breast.
Servings: 4
Serving Size: 422 g (422 g = 14.88 oz // 14.88 oz = 1.86 cups)
Nutrition per Serving:
503 Calories, 157 Calories from Fat, 17.4g Total Fat, 3.5g Saturated Fat,
0g Trans Fat, 84mg Cholesterol, 153mg Sodium, 43.9g Total Carbs,
14.2g Dietary Fiber, 7.5g Sugars, 44.9g Protein
Vitamin A 141% - Vitamin C 40% - Calcium 12% - Iron 30%
Nutrition Grade: A
Good points:
Low in sodium
High in dietary fiber
High in selenium
Very high in vitamin A
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