Makes 5, 1 cup servings.
Ingredients :
vegetable cooking spray
1 cup coarsely chopped onion
1/2 cup sliced celery
2 (16-ounce) cans unsalted black beans
1 (10-ounce) can whole tomatoes with green chilies, undrained
6 ounces diced, cooked turkey breast
1 tablespoon chili seasoning mix
5 tablespoons nonfat sour cream
sweet red pepper strips
Method :
1. Coat an iron skillet with cooking spray.
2. Place over medium-high heat until hot.
3. Add onion and celery and saute until tender.
4. Let cool slightly, then transfer mixture to an electric blender.
5. Drain beans and reserve liquid.
6. Add half of beans and all of liquid to blender.
7. Process until smooth and return to iron skillet.
8. Add remaining beans, tomatoes and chilies, turkey, and chili seasoning to skillet.
9. Cook over medium heat until hot.
10. Ladle into bowls, top with sour cream and garnish with pepper strips.
Nutritional values:
Calories 259,
Fat 2 g,
Protein 22.7 g,
Carbohydrate 36.1 g,
Cholesterol 23 mg,
Sodium 442 mg,
Fiber 6.7 g.
Points 5.
Source : Low Fat Recipes
