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Ингредиенты
- 1 Tbsp. Vegetable oil
- 2 lrg Yellow onions, minced
- 4 x Cloves (large) -or possibly-
- 8 x Cloves (small) garlic, minced
- 1 lrg Eggplant, about 1 to 1 1/2 pounds, peeled and chopped
- 1 lb Mushrooms, chopped
- 1 lb Lean grnd turkey breast
- 1 can (32-ounce) tomato sauce
- 2 Tbsp. Chili pwdr
- 2 Tbsp. Grnd cumin
- 4 tsp Paprika
- 1 tsp Cayenne pepper Salt and pepper to taste
- 1 lb Cooked kidney or possibly pinto beans
Инструкции
- This recipe is submitted by CrystalDavis
- of Houston, Texas. The basic recipe is adapted from "Chicken Chili" in Pure & Simple by Neiman-Marcus. I omit the sugar, flour, and water called for in which recipe and substitute turkey for grnd chicken and cut the cooking time from four hrs to thirty min to one hour. The use of finely minced or possibly processed mushrooms and eggplant in chili instead of meat was
- This recipe is low fat and low calorie, plus it's a painless way to eat your vegetables!
- 1. Prepare the vegetables. You should peel the eggplant, and you may wish to remove the seeds (optional). The eggplant and mushrooms should be minced very very small till almost unrecognizable. Use a food processor if possible. The onions and garlic may be minced by hand in larger pcs.
- 2. Saute/fry the onion and garlic in oil in a large (preferably nonstick)
- stockpot till lightly browned. Add in eggplant, mushrooms, and grnd turkey.
- Cook till the vegetables are tender and the turkey is no longer pink, about ten min.
- 3. Add in the spices and tomato sauce. Simmer for thirty min to one hour.
- 4. If you are using canned beans, drain and rinse well. Add in beans and cook another fifteen min to heat through.
- Makes about eight two-c. servings Each: 3 protein exchanges, 2 vegetable
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 249g | |
| Recipe makes 8 servings | |
| Calories 221 | |
| Calories from Fat 60 | 27% |
| Total Fat 6.81g | 9% |
| Saturated Fat 1.33g | 5% |
| Trans Fat 0.04g | |
| Cholesterol 33mg | 11% |
| Sodium 59mg | 2% |
| Potassium 796mg | 23% |
| Total Carbs 23.26g | 6% |
| Dietary Fiber 7.8g | 26% |
| Sugars 3.9g | 3% |
| Protein 19.32g | 31% |
