Stroke Survivors: Turkey Chili and Corn Bread
Fast food, processed food, comes with a price.
Sodium, fat and trans fat brings ruin to the waistline, it produces blood pressure and obesity. The consumers for sodium is about 1.5 gram per day, less than a tenth, far below than is needed. The American Heart Association recommends to eat less than 1,500 mg of sodium per day (1 teaspoon 2,300 mg sodium).
The fresh ground turkey, the fiber for the kidney beans, cloves of garlic and whole vegetables is ideal for chili and corn bread.
Stuff: 1 16 oz. kidney beans;
2 14.4 oz. italian diced tomatoes, undrained, no salt added;
2 McCormick chili seasoning mix, 30% less sodium;
3-4 McCormick crushed red pepper;
1 small can 8 3/4 oz. of whole kernel corn, undrained, no salt added;
1 fresh green pepper, chopped;
2 lb. ground turkey;
5 cloves of garlic, mashed;
2 egg whites;
1 cup italian bread crumbs;
1 tablespoon of cornstarch, diluted with a 1/2 cup of water;
1 cup water.
Use kidney beans overnight with water (at least 4 quarts) or 8 hours. Boil for 2 hours. Fork tender. Drain the liquid. Fiber 21%, iron 15% and zero salt.
Click kidney beans.
I use 2 pounds of ground turkey and 5 cloves of garlic. I use a garlic press to crush the cloves. Add the extra virgin olive oil, 2 tablespoons, and two egg whites, 1 cup italian bread crumbs and 3 or 4 McCormick crushed red pepper. Mix well, add pepper to taste.
Use a cooking spray and extra-virgin olive oil, 2 tablespoons, screeching hot. Brown the turkey in a cast-iron skillet (or, a plain skillet), medium-heat. Stir and mix well.
Transfer the meat in a 6 qt. pot. Stir in 2 packets seasoning mix. Mix well.
Stir in kidney beans, italian diced tomatoes, kernel corn, green pepper and water. Mix well.
Reduce heat (warm/low, simmering boil) for 1 hour. Fat-free shredded cheese, fat-free sour cream, onions, chives and cilantro, you pick. About 2 quarts of chili.
EASY CORN BREAD
In a mixing bowl, 1 cup corn meal, 1 cup flour, 2 teaspoons of sugar, 4 teaspoons of baking powder. Mix well.
Add 1 cup fat-free milk, 2 egg whites and 1/4 vegetable oil. Mix well.
About 20 minutes. 425 degrees. Use a toothpick in the center and comes out clean.
Use a cast-iron skillet, 8 inches, cooking spray. (Or a casserole, 8 x 8)
Crumble the corn bread (one slice) and a bowl of chili. Yum.
OK, I'M HUNGRY...
Here's a thought...
Green Giant, Just for One (corn, broccoli, carrots, etc.)
Nuke for 2 1/2 minutes, vent.
Click Green Giant.
Nuke one baked potato, medium-size, 4 minutes.
Smart Balance Light, season to taste.
Click Smart Balance.
A 7- minute dinner, with the potato and vegetables!
I wrote The Bat Who Wore Rose-Colored Glasses, a children's book. A little brown bat, Oliver's looking for mosquitoes, a habitat for the winter and a wise owl with gleaming gold eyes. He was face-to-beak with a very large bird. Click Bat.