Making healthy swaps – turkey chilli with 50/50 rice and stir fried cabbage/leek – 448 calories

IMG_2310The 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

Carrots, Raw-110g

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

Method

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

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