100 Healthy Recipes
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Ingredients
- 8 ounces lean ground turkey
- 1 teaspoons oregano, dried
- 1/4 teaspoons black pepper
- 1 onion, yellow
- 3 garlic cloves
- 2 cups zucchinis, fresh
- 1 tablespoons olive oil, extra virgin
- 2 tablespoons chili powder
- 1 teaspoons cumin, ground
- 1/2 teaspoons coriander, ground
- 2 fluid ounces chicken broth, fat-free, low-sodium
- 2 cups tomatoes, diced, canned
- 1 1/2 cups beans, pinto
- 2 cups corn, yellow, frozen
- 1/2 cups green chilies, canned
- 1 cups cornmeal
- 2 ounces cheddar cheese, low-fat
Preparation:
- Preheat oven to 425°F.
- In a medium bowl, combine ground turkey with oregano and black pepper. Set aside.
- Peel and chop onion; mince garlic; and dice zucchini. Set aside.
- In a large ovenproof skillet, heat the oil over medium-high heat.
- Add the onions and garlic, and saute´ for 3 minutes, or until onions are golden.
- Add the zucchini and saute´ for 2 minutes.
- Stir in the turkey mixture, the chili powder, cumin and coriander, and cook, stirring constantly, for 1 minute.
- Add the chicken stock and cook, stirring to break up any clumps of turkey, for 2 to 3 minutes, or until turkey is cooked through (no longer pink).
- Stir in the tomatoes in their juice, the beans (drained and rinsed), corn and chilies, and bring to a boil.
- Reduce heat to medium-low and simmer for 5 minutes to blend flavors; remove the pan from heat.
- Meanwhile, in a large saucepan, bring 3 cups of water to boil over high heat. Gradually whisk in the cornmeal.
- Reduce heat to low and cook, whisking frequently, for 5 minutes. Add the cheese (shredded) and stir until melted.
- Spoon the cornmeal mixture over the turky mixture in the skillet.
- Bake for 15 minutes, or until turkey mixture is bubbly and cornmeal topping is lightly browned.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
0.0 |
| Fat |
0.5 |
| Milk | 0.0 |
| Vegetable |
2.0 |
| Fruit | 0.0 |
| Lean Meat |
2.0 |
| Bread/Starch | 3.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
500 |
| Calories from Fat | 90 |
| Total Fat | 10g |
| Saturated Fat | 2.5g |
| Cholesterol | 35mg |
| Sodium |
570mg |
| Total Carbohydrate |
78g |
| Dietary Fiber |
13g |
| Sugars |
12g |
| Protein |
28g |
| Vitamin A | 40% |
| Vitamin C |
60% |
| Calcium | 20% |
| Iron |
35% |