The chilli was bulked out with finely diced carrot and celery. Turkey mince is very low in calories (this was 7& fat so still plenty of flavour). The chilli was 196 calories.
Stir fried cabbage and leek = 74 cals replaced some of the rice. It also enables you to get more of your vegetable portions in.
Just 40g of brown rice = 140 cals.
20g soured cream = 38 cals (no low fat or reduced fat – the real thing!).
Turkey chilli, serves 4 196 calories
Turkey, Mince -250g
Onions, Raw -100g
Celery, 1 stick -85g
Garlic, Raw, Average-2 Cloves/6g
Chilli Powder, Average-¾ Tsp/3g
Paprika, Average-1 Tsp/2g
Mixed Herbs, Average-1 Tsp/5g
Oil, Olive, Average-6ml
Double Concentrated Tomato Puree -35g
Beans, Kidney, Red, Canned, in Water, Drained -1 Can/240g
Peppers, Chilli, Crushed -¼ Tsp/0.125g
Tomatoes, Chopped, Canned -400g
Water, Mineral Or Tap-40ml
Preparation: Peel and finely dice the onion. Peel and finely dice the garlic clove. Finely dice the celery. Peel and finely dice the carrot.
Put the olive oil into a pan and warm over a moderate heat.
Add the onions, carrot and celery, and let them cook until soft and pale gold. Add the garlic and continue to cook for 5 minutes. Add the chilli flakes.
Add the minced turkey to the pan, and let it brown lightly, stirring occasionally.
Add herbs, the tinned tomatoes, water and tomato puree. Bring back to a simmer and leave to cooked, covered, for about 45 minutes, stirring every 15 minutes. Add the drained beans after the first 30 minutes. Add a little water it it is drying out too much.
Let the mixture simmer for a good 5-7 minutes until thoroughly hot.
Serves 3 – 4 depending on how hungry you are!
Nutrition Data Per Serving
Calories (kcal) 196.1
Carbohydrate (g) 15.2
Fat (g) 7.1
Fibre (g) 6.1
Fruit & Veg 2.4
Protein (g) 16.3
2 thoughts on “Making healthy swaps – turkey chilli with 50/50 rice and stir fried cabbage/leek – 448 calories”
That sounds delicious. I love your recipes, and appreciate the nutritional breakdown you provide. Thank you!
Glad that you liked the sound of it. Always try and add in some extra veggies whenever I can. Good for limiting the calories and some extra fibre too!