Turkey and Veggie Chili

This healthy one-pot meal is quick, easy, and perfect for a cold fall day. Makes 8 servings. Serving Size: 1 cup

Ingredients

• Cooking spray
• 1 small onion, diced
• 2 medium carrots, diced
• 1 medium (6-oz) zucchini, diced
• 1 clove garlic, minced
• 16 oz. lean ground turkey
• 1 (14.5-oz) can no-salt-added diced tomatoes
• 1 (28-oz) can no-salt-added crushed tomatoes
• 1 (15.8-oz) can great northern beans, rinsed and drained
• 1 (15.25-oz) can no-salt-added kidney beans, rinsed and drained
• 1/2 tsp. ground black pepper
• 1 Tbsp. chili powder
• 1 tsp. cumin
• 1 tsp. garlic powder

Instructions

1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3 to 4 minutes, or until the onions turn clear. Add the garlic and sauté for 30 seconds.
2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to boiling. Reduce the heat and simmer for 15 to 20 minutes.

Calories 235, Total Carbohydrate 27 g (Fiber 8 g, Sugars 8 g), Protein 20 g, Total Fat 5 g (Saturated Fat 1.4 g), Cholesterol 45 mg, Sodium 170 mg, Potassium 935 mg

Choices/Exchanges: 1 Starch, 2 Non starchy Vegetable, 2 Lean Protein

From Recipes for Healthy Living on www.diabetes.org