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Sausage and Chicken Gumbo
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Turkey Vegetable Chili Mac
Yield: Makes 6 servings
Essential fatty acids abound in this scrumptious dish. They play a key role in the maintenance of healthy skin and are also involved in the regulation of cholesterol and blood pressure.
Ingredients:
Nonstick cooking spray
3/4
pound 93% lean ground turkey
1/2
cup chopped onion
2
cloves garlic, minced
1
can (about 15 ounces) black beans, rinsed and drained
1
can (14-1/2 ounces) Mexican-style stewed tomatoes, undrained
1
can (14-1/2 ounces) no-salt-added diced tomatoes, undrained
1
cup frozen corn
1
teaspoon Mexican seasoning
1/2
cup uncooked elbow macaroni
1/3
cup reduced-fat sour cream
Preparation:
1.
Spray large nonstick saucepan or Dutch oven with cooking spray; heat over medium heat until hot. Add turkey, onion and garlic; cook and stir 5 minutes or until turkey is no longer pink.
2.
Stir beans, tomatoes with juice, corn and Mexican seasoning into saucepan; bring to a boil over high heat. Cover; reduce heat to low. Simmer 15 minutes, stirring occasionally.
3.
Meanwhile, cook pasta according to package directions, omitting salt. Rinse and drain pasta; stir into saucepan. Simmer, uncovered, 2 to 3 minutes or until heated through.
4.
Top each serving with dollop of sour cream. Garnish as desired.
Nutritional Information:
| Serving Size: 1 cup chili mac | |
| Sodium | 445 mg |
| Protein | 17 g |
| Fiber | 6 g |
| Carbohydrate | 34 g |
| Cholesterol | 25 mg |
| Saturated Fat | 1 g |
| Total Fat | 6 g |
| Calories from Fat | 21 % |
| Calories | 236 |
Dietary Exchange:
| Fat | 1/2 |
| Meat | 1 |
| Vegetable | 2 |
| Starch | 1-1/2 |
This recipe appears in:
Mexican
