In keeping with yesterday's post here is a recipe for Turkey Chili. It's delicious and low in fat. And as you know beans are high in protein.
TURKEY CHILI, FOR PROTEIN TO GAIN MUSCLE, EAT HEALTHY,
West Coast Turkey Chili Recipe
1 cup chopped green pepper
1 1/4 cups chopped onion
2 cloves minced garlic
3 tablespoons vegetable oil
2 16-1/2 ounce cans drained kidney beans
1 28 ounce can stewed tomatoes, crushed
1 cup red wine
3 cups cooked turkey cut into half-inch cubes
1 tablespoon chili powder
1 tablespoon fresh cilantro chopped (or 1 tsp. dried)
1 teaspoon crushed red pepper
1/2 teaspoon salt.
In 8-quart saucepan, over medium-high heat, saute green pepper, onion and
garlic in oil 5 minutes or until vegetables are tender crisp.
Add beans, tomatoes, wine, turkey, chili powder, cilantro, red pepper and salt.
Increase heat to high and bring mixture to a boil; reduce heat to low and simmer
mixture uncovered 25 minutes. Serves 6.
1 cup chopped green pepper
1 1/4 cups chopped onion
2 cloves minced garlic
3 tablespoons vegetable oil
2 16-1/2 ounce cans drained kidney beans
1 28 ounce can stewed tomatoes, crushed
1 cup red wine
3 cups cooked turkey cut into half-inch cubes
1 tablespoon chili powder
1 tablespoon fresh cilantro chopped (or 1 tsp. dried)
1 teaspoon crushed red pepper
1/2 teaspoon salt.
In 8-quart saucepan, over medium-high heat, saute green pepper, onion and
garlic in oil 5 minutes or until vegetables are tender crisp.
Add beans, tomatoes, wine, turkey, chili powder, cilantro, red pepper and salt.
Increase heat to high and bring mixture to a boil; reduce heat to low and simmer
mixture uncovered 25 minutes. Serves 6.
Another great recipe is:
GRILLED EGG PLANT
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand—or in your own backyard!
Makes 4 sandwiches
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
2 tablespoons reduced-fat mayonnaise
2 tablespoons chopped fresh basil
2 tablespoons extra-virgin olive oil, divided
8 1/2-inch slices eggplant (about 1 small)
1/2 teaspoon garlic salt
8 slices whole-grain country bread
8 thin slices fresh mozzarella cheese
1/3 cup sliced jarred roasted red peppers
4 thin slices red onion
2 tablespoons chopped fresh basil
2 tablespoons extra-virgin olive oil, divided
8 1/2-inch slices eggplant (about 1 small)
1/2 teaspoon garlic salt
8 slices whole-grain country bread
8 thin slices fresh mozzarella cheese
1/3 cup sliced jarred roasted red peppers
4 thin slices red onion
1. Preheat grill to medium-high.
2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.
NUTRITION INFORMATION: Per serving: 337 calories; 16 g fat (6 g sat, 6 g mono); 22 mg cholesterol; 36 g carbohydrate; 12 g protein; 7 g fiber; 659 mg sodium.
Nutrition bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).
2 Carbohydrate Servings
Nutrition bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).
2 Carbohydrate Servings
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