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Eat Well, Be Well ~ Notes from the Nutrition Coordinator
The USDA recommends about 2-3 servings of protein (meat, fish, poultry and/or beans) per day. A serving of cooked meat is equal to 3 ounces and is about the size of a deck of cards. Many people have reduced oreliminated their consumption of many types of red meats because of concerns over saturated fats and cholesterol.
Benefits of Using Ground Turkey
- Compared with other meats, turkey has less calories, fat, cholesterol and offers a low-sodium, high protein choice that is also high in vitamins and minerals (like iron, niacin, zinc, potassium and B vitamins).
- The fiber in turkey is easier to digest than those found in other types of meat making it a better choice for people with digestive problems.
- Ground turkey is very versatile. You can simply substitute ground turkey in any recipe that uses ground beef, like: Meatballs, Lasagna & Burgers
Ground Turkey Recipe You Can Use Today! Turkey Chili
- 1 tablespoon vegetable oil
- 2 pounds ground turkey
- 1/2 cup chopped onion
- 1/4 cup Carlos Chili Seasoning
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 2 cans chicken or vegetable broth
- 1 can beans — use black, pinto, kidney, or blackeyed peas
- 2 (15 ounce) cans tomato sauce, tomato soup, or spaghetti sauce
- 1 can tomatoes
- 1 can whole kernel corn, drained
Sauté ground turkey in oil until browned and cooked through. Add onions and all seasonings. Stir to combine. Add remaining ingredients, stirring after each addition, and cook until heated through. Makes 8-10 servings.
4 Different Ways to Serve Turkey Chili:
Serve as is, with crackers or whole grain bread
Or
Make a one-pot meal by adding a pound of cooked elbow macaroni
Or
Have a wholesome taco dinner by spooning into Super Sized Taco Shells. Top with chopped veggies and low-fat sour cream and low-fat shredded cheese.
Or
Want to get more vegetables into your diet? Try adding a can of drained green beans and/or mushrooms, fresh chopped spinach, shredded carrots, chopped zucchini or squash. This will boost the nutritional value without really changing the flavor of the chili.
*Foods highlighted in bold represent food items that are normally available to member agencies at the LCFB.
What is a “Food of the Month”?
Our “Food of the Month” is a product available in our Lowcountry
Food Bank's warehouses. It is one that meets our criteria of a healthy
food.
What is a LCFB “Healthy Food”?
Healthy foods are fruits, vegetables, fish, lean meat and
poultry, low-fat dairy products, whole grains and foods that do not
contain excessive amounts of fat or caloric sweeteners.
How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind:
those who are hungry and poor.
The recipes:
- Use ingredients common in Lowcountry kitchens.
- Are tasty and easy to prepare.
- Meet our criteria for a healthy food.
- Limit high priced herbs and spices which may included as optional
ingredients.
We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and
interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org. ghall@lcfbank.org.
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