Low-Fat Squash Chile
I got part of this recipe from a Weight Watchers meeting yesterday and changed it around a bunch. It's pretty good stuff. The trick is to use just a little turkey to give it that meat touch, but use squashes for the rest of the bulk. You could use even more squashes, too.
10 oz ground turkey
1 big onion diced
1/2 green pepper diced
1 jalapeno diced or 1 4oz can diced chiles
4 cloves garlic, minced
2 ribs celery diced
3 yellow squash diced
3 zucchini, diced
4 14 oz cans diced tomatoes (get some of the Rotel ones with jalapenos)
1 can black beans, drained (or you can put in more, each one adds about 100 calories)
1 to 2 Tbsp chile powder (I mixed in some ground chipotle powder), depending on how hot you like it
1/2 Tbsp ground cumin
1 tsp dried oregano
2 cups nonfat beef broth
Brown turkey in nonstick pan.
Transfer to pot.
Add onions, pepper, garlic, celery.
Sweat for a few minutes until soft.
Add chile powder, cumin. Mix and cook for a minute.
Add everything else, simmer until done.
By my calcualtions, from the labels on the cans and turkey, the entire pot has 1130 calories, 52 grams of fiber, and 21 grams of fat. Maybe even less because I drained the beans. So splititng this 4 ways is still going to be under 300 calories per serving, and those will be very big servings; six servings is more like it, so those would be less than 200 calories.
I like the Rotel cans of tomatoes, but if you use them, you'll need to cut down the chile powder, because they're very hot.
© Copyright 2004 Steve Michel.
Last update: 10/23/2004; 1:43:00 PM.