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Dawn_MO

Hi Carol, this is what my MasterCook comes up with. Can anyone else double check this?


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Dawnie2u@gmail.com
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Joined: Dec 9, 2005

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Posted to Thread #12340 at 7:40 pm on Oct 21, 2008

I had to add the 93/7 ground turkey and lentil nutritional info into the program, so it is higher in calories than I first thought, but the fiber amount is very good.

* Exported from MasterCook *

Turkey Chili (High Fiber, Low-Calorie and Low-Fat)

Recipe By :
Serving Size : 22 Preparation Time :0:00
Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb 93/7 ground turkey -- browned and drained
1 large onion -- chopped
3 stalks celery -- chopped
1 cup uncooked pearl barley
1 cup dried lentils
3 3/4 ounces taco seasoning mix
3 garlic cloves -- minced
16 ounces black beans -- canned, drained
16 ounces kidney beans -- canned, drained
1 large yellow squash -- chopped
1 large zucchini -- chopped
28 ounces diced tomatoes
8 cups water (or more)
1 bunch cilantro -- chopped

Brown the ground turkey and drain. Add the taco seasonings, garlic salt and stir until spices are fragrant.
Add celery and onions and cook until they are softened.
Add the remaining indredients and bring to a boil then turn down to a simmer.
Cook until the lentils and barley are tender, about an hour or so.
You may want to add more water so that the chili is the consistency you like.
This freezes very well.
One serving is 1 cup.

Yield:
"22 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 257 Calories; 2g Fat (7.8% calories from fat); 18g Protein; 43g Carbohydrate; 13g Dietary Fiber; 15mg Cholesterol; 350mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0


Sometimes you just need to look reality in the eye, and deny it. �Garrison Keillor


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