Power Chili

• 1 garlic clove minced
• 1 onion peeled and chopped
• 1 green pepper chopped
• 8 ounces ground skinless turkey breasts
• 1 cup frozen corn kernels
• 2 cups cooked or canned pinto beans
• 1½ cups lowfat chicken broth
• 1/3 cup tomato paste
• 1 tsp chile powder
• ½ Tbsp cumin

Lightly spray a large nonstick skillet with vegetable oil cooking spray and heat over medium-high heat. Sauté garlic, onion and green pepper until lightly golden, about 5 minutes. Add ground turkey, breaking into small pieces, and cook until no longer pink. Add the rest of the ingredients and bring to a boil. Reduce heat to low and simmer until vegetables are tender, about 4 minutes. Serve this chili in one of the following ways: over brown rice, over whole grain bread as a sloppy joe, in a baked potato, as taco filling (reduce amount of chicken broth by half), on top of salad, over spaghetti, or any other shaped pasta, and by itself with a warm flour tortilla.

Makes 6 servings. Serving size: 1 cup 
 
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Nutritional analysis per serving: 

Calories 200
Calories from Fat 10
Saturated Fat 0g
Total Fat 1g
Cholesterol 30mg
Sodium  90mg
Total Carbohydrate 27g
Dietary Fiber 7g
Protein 20g
 
Exchanges: 1 fat, 2 bread, 1 veg, 2 meat
Source: Communicating Food for Health