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PICK OF THE MONTH:

TURKEY

Main benefits of Turkey:

  • One 3.5 oz serving (about the size of a deck of cards) of skinless turkey breast packs 30 grams of protein

  • 161 calories and 4 grams of fat

  • rich in selenium-an antioxidant necessary for thyroid metabolism and boosting immunity

  • Loaded with B vitamins, phosphorus, potassium, iron, and zinc

  • tryptophan, an amino acid that triggers serotonin production

 

See more information within this article for the health benefits of turkey!

RECIPE OF THE MONTH: Turkey & Bean Chili

 

Ingredients

  • 1 cup prechopped red onion

  • 1/3 cup chopped seeded poblano pepper (about 1)

  • 1 teaspoon bottled minced garlic

  • 1 1/4 pounds ground turkey

  • 1 tablespoon chili powder

  • 2 tablespoons tomato paste

  • 2 teaspoons dried oregano

  • 1 teaspoon ground cumin

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1 (19-ounce) can cannellini beans, rinsed and drained

  • 1 (14.5-ounce) can diced tomatoes, undrained

  • 1 (14-ounce) can fat-free, lower-sodium chicken broth

  • 1/2 cup chopped fresh cilantro

  • 6 lime wedges

 

Preparation

  1. Heat a large saucepan over medium heat.

  2. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble.

  3. Stir in chili powder and next 8 ingredients (through broth)

  4. Bring to a boil then reduce the heat.

  5. Simmer about 10 minutes.

  6. Stir in cilantro.

  7. Serve with lime wedges (optional).

 

Nutritional Information

Calories: 211

Fat: 6.5 g

Saturated fat: 1.7 g

Monosaturated fat: 1.9 g

Polysaturated fat: 1.6 g

Protein: 22.5 g

Carbohydrates: 16.4 g

Fiber: 4.7 g

Cholesterol: 54 mg

Iron: 3.4 mg

Sodium: 474 mg

Calcium: 52 mg

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