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Tex-Mex Turkey Chili

Get your veggies and plenty of flavor too! Tomatoes are full of vitamin C, iron and vitamin E, and the beans make this dish a source of magnesium and potassium, important nutrients for people with prediabetes.

Makes 4 servings. Total preparation time: 30 minutes.

Preparation


1. In a large saucepan or pot, add olive oil and when oil shimmers, crumble up ground turkey and brown lightly.

2. Add onions and garlic with 2 tablespoons of water and steam-sauté for 3 minutes. Add chili powder, cumin and a pinch of salt and sauté until fragrant. Do not let brown.

3. Add more water a tablespoon at a time. Add diced tomatoes with water, tomato paste, carrots and beans, and simmer on medium-high for 15 minutes until carrots are tender.

4. Fold in kale and chia seeds. Season lightly with salt and simmer for another 10 minutes. Serve hot with scallions on top.


Per serving: 239 calories, 5g total fat, 1g saturated fat, 37mg cholesterol, 482mg sodium, 543mg potassium, 24g total carbohydrate, 9g dietary fiber, 24g protein

Ingredients

1 tablespoon olive oil

1 lb. ground turkey breast or frozen veggie beef crumbles
1 tablespoon minced garlic
1 medium onion, diced
2 teaspoons chili powder or chili blend
2 teaspoons ground cumin
1 15-ounce can diced tomatoes, plus 1 can water
2 tablespoons tomato paste or 1⁄2 cup (8 ounces) tomato sauce
4 finely diced carrots
1 15-ounce can black or navy beans
1 cup chopped kale or baby spinach
2 tablespoons chia seeds
1 teaspoon salt
2 tablespoons diced scallions or chives for garnish

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy organic low sodium vegetarian chili. Add frozen spinach, carrots, corn and beans to it. Top with diced avocado (optional). Enjoy!

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