Ready in 40 minutes, this easy gluten-free recipe is low in calories but rich in flavor and heart-healthy nutrients. A diet high in carrots has been linked to lower risk for heart attacks and some forms of cancer. Studies also show that people who eat several servings of high-fiber fruits and vegetables daily have decreased risk for stroke and may live longer. Turkey is high in protein and tryptophan, an amino acid that improves sleep and mood, and also contains cholesterol-lowering niacin. For a flavor variation, add chunks of avocado or cooked corn to each bowl before serving.
Ingredients
1 tablespoon olive or avocado oil
1 pound ground turkey
2 garlic cloves, minced
1 medium onion, diced
2 carrots, diced
1 large green bell pepper
1 15½-ounce can unsalted red or white kidney beans, drained and rinsed.
2 14-ounce cans of diced tomatoes, no salt added
1 cup water
2 tablespoons chili powder
1 tablespoon ground cumin
2 tablespoons fresh cilantro, chopped
Optional ingredients
½ teaspoon salt
1 medium lime
⅔ cup plain yogurt
In a large pot over medium-high heat, heat oil. Add turkey and cook until brown and crumbly, about seven minutes. Add garlic, onion, carrots and bell pepper to pot and cook until carrots and pepper are softened, stirring occasionally, about five minutes. Add beans, tomatoes, water, chili powder and cumin. Season with salt, if using, and reduce heat to medium. Cook until flavors are blended, about 15 minutes. Serve with lime wedges and a dollop of yogurt, if using. Garnish with cilantro and enjoy! Serves six. Adapted from Cookingmatters.org and therealfoodsrds.com.