White Turkey Chili with Kale

This  hearty bowl of white turkey chili with kale is nutrient rich and only $3 per serving.White Turkey Chili with Kale

Imagine Tom Cruise on the phone with you right now shouting,

Show me the money!

..in an effort to help  keep your spending in check for 2017. Oh, my bad, it’s the Recipe Redux challenging us to create budget friendly entrees for less than $3 per serving.

So let’s get right to the issue at hand,  serving up something economical that’s also nutritious and delicious ! My inspiration comes from the twenty degree weather we experienced the first week of January when this hearty bowl of white turkey chili with kale really hit the spot. I love that for $3 per serving it provides:  under 500 calories, 35 grams of protein, 13 grams of fiber, 20% % daily value for Vitamin A,  35% daily value vitamin C,  15% daily value calcium, 30 % daily value for iron. Talk about getting  a big bang for your buck, no negotiated endorsements necessary. Take that Jerry Maguire!

Please check out the links below to see more budget friendly eats from my colleagues at the Recipe Redux!

White Turkey Chili with Kale

Serves 6     adjust servings

 

Ingredients

  • 1 tablespoon canola oil
  • 2 cups diced sweet onion
  • 2 teaspoons chili powder
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoon ground cumin
  • 1 teaspoon ground oregano
  • 3 (15.8 ounce) cans Great Northern beans, rinsed and drained
  • 4 cups reduced sodium chicken broth
  • cooking spray
  • 1 pound ground turkey
  • 1/2 teaspoon ground pepper
  • 2 cups chopped kale
  • 1/2 teaspoon ground pepper

Instructions

  1. 1. Heat canola oil in a large Dutch oven over medium-high heat. Add onion, sauce 10 minutes or until tender and golden.
  2. 2. Add chili powder, garlic, and cumin. Saute for 2 minutes.
  3. 3. Add oregano and beans; cook for 30 seconds.
  4. 4.Add broth and bring to a simmer. Cook 20 minutes.
  5. 5.Remove 2 cups of bean mixture and allow to cool. Place in a food processor and process until smooth. Return pureed mixture to pan.
  6. 6. In a saute pan coated with cooking spray, brown ground turkey until no longer pink. Add turkey to bean mixture and stir in black pepper and chopped kale. Stir and continue to heat until kale is wilted. Serve hot.

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Recipe Notes

 

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 494kcal Calories from fat 138
% Daily Value
Total Fat 15g 23%
Saturated Fat 2g 10%
Transfat 0g
Cholesterol 52mg 17%
Sodium 1286mg 54%
Carbohydrate 57g 19%
Dietary Fiber 13g 52%
Sugars 7g
Protein 35g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

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Copycat Tomato Lentil Soup

Copycat Tomato Lentil Soup

Serves 4     adjust servings


Ingredients

  • 2 teaspoons canola oil
  • 2 carrots finely chopped, about 1 up
  • 1 large onion chopped fine, about 1 1/2 cups
  • 4 ounces portabella mushrooms, sliced
  • 1 1/2 teaspoons minced garlic
  • 1 14.5 ounce can diced tomatoes with juice
  • 1 teaspoon fresh minced thyme
  • 1 bay leaf
  • 2 cups chicken cooking stock (use vegetable cooking stock for vegetarian)
  • 6 ounces water
  • 1/8 teaspoon freshly ground black pepper
  • 1/2 cup lentils
  • 1 teaspoon balsamic vinegar
  • 3 tablespoons fresh parsely leaves

Instructions

  1. 1.Heat oil in a large soup pot over medium heat. Add carrots and onion and cook until the vegetables begin to soften, about 5 to 6 minutes.
  2. 2. Add garlic and mushrooms and cook just until mushrooms release liquid, about 3 minutes.
  3. 3. Add tomatoes,bay leaf, thyme, cooking stock, pepper and lentils. Bring to a boil over medium high heat, then reduce heat , cover and and simmer until lentils are tender, about 35 minutes. Stir in balsamic vinegar and 2 tablespoons parsley. Garnish each bowl with remaining parsley.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 201kcal Calories from fat 40
% Daily Value
Total Fat 4g 6%
Saturated Fat 1g 5%
Transfat 0g
Cholesterol 4mg 1%
Sodium 211mg 9%
Carbohydrate 31g 10%
Dietary Fiber 6g 24%
Sugars 9g
Protein 11g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g


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