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Have you wondered how to make family healthy options for your family as well as for those diabetic
members of your family? I'm Linda Souchon, Purdue Extension Educator.
Today I'd like to highlight Turkey Chili Joe which is one of the main dish recipes that we demonstrate
in the Dining with Diabetes extension program with Purdue University.
I'd like to highlight the ingredients that we're utilizing today which is one pound of ground turkey breast,
one cup of chopped onion,
one cup of chopped green pepper,
we have one cup of no-salt added tomato sauce
as well as one half cup of ketchup,
two teaspoons of canola oil,
two teaspoons of red wine vinegar,
a quarter of a teaspoon of black pepper for flavoring
and then we also have some red pepper flakes, around 1 teaspoon of red pepper flakes.
And to help highlight the flavors, we've added one teaspoon of sugar.
And some people may wonder well sugar, should that be added to a diabetic recipe?
It can in the quantities that we're doing today. Usually one teaspoon per four serving portion.
So we're going to get started here today. We're going to heat our oil.
We're using a non-stick skillet and this allows us to use
less of an oil product, therefore reducing the fat grams
and the total calories. To this we're going to add our
green pepper, as well as our chopped onion.
And again, you can use the variety of onion that you have
on hand. So we'll turn our heat up a little bit more here
so we can get this going. We want to saute this until it is
translucent, almost see through to some extent.
And then we are going to add our turkey to this.
And in the recipe, our green pepper adds a tremendous
amount of vitamin C, so that's excellent for the diet
and an excellent way to get it in as well as through our
citrus that we might have in our diets.
Okay, now we're ready to add our fresh, ground turkey
breast. And when you're selecting and
purchasing your turkey at the grocery, you want to be
sure that you do look at the nutrition facts label
because it's very important to look at the actual number
of grams of fat per serving and it's usually based on a
three to four ounce serving. And, um, you can tell a lot
from that as to what they've put and ground into that turkey and often times
if you just simply buy and it says ground turkey you
probably are actually getting dark meat, which is higher
in fat content, as well as you may also be getting ground
skin. And most of us realize that with poultry, the fat is
right beneath the skin. So very important, if you're really
trying to lower fat grams and lower calories in the total
dish you want to go with the ground turkey breast.
So, we're going to brown this until we have all the pink
out of the meat, and then we'll be ready to add our
additional ingredients to our recipe.
Now that we have our turkey breast cooked until all
the pink is out of it, and we're going to have a final
cooking temperature of 165 degrees Fahrenheit,
we're ready to add some of our sauces to this and our
seasonings. And, as I refer back to the turkey breast,
a three ounce portion of turkey breast, which is
approximately the size of a female palm,
is 131 calories per three ounces
and only two and a half grams of fat. So a very lean
choice of protein to add to your diet. So, now we're ready
to add our no-salt added tomato sauce, and we're trying
to keep down our sodium because, actually for most
diabetics it's not just an issue of sugar, but also we've
got to watch our fats as well as our sodium in our
preparation of our dishes. We're also going to add a
half a cup of ketchup that will add a lot of flavors as well.
because it already has some additional seasonings in there.
And, we're adding two teaspoons of red wine vinegar
and again, if you didn't have the red wine you could opt
out of that and go with another type of vinegar.
A quarter of a teaspoon of black pepper, one teaspoon
of sugar to enhance flavors, and last but not least,
one teaspoon, and be sure it's a level teaspoon,
of red pepper flakes. If your family is not keen on
having really warm things, then opt for a lesser amount of
that ingredient. So, we're going to combine everything here
well, and then we're going to allow this to simmer for about
15 minutes. And then you have your dish completed.
And as we mentioned earlier, we want that to have a final
cooking temperature of 165 degrees because we're using
a ground turkey product. Sometimes when people, as you
can see, the lumps in the processing of cooking the turkey,
are maybe a little larger than your family might prefer.
Simply put it into a food processor and do two to three
pulses on the food processor to get a finer consistency
to that, that might be more similar to a ground beef
product. So, we're coating this so we have all the flavor
enhancing all the different pieces of turkey. And then
we're going to allow that to simmer. Simmering means
it's just barely bubbling around the edges of the dish.
Now if you find, because many of us may be cooking
directly on top of a stove top unit, you may find that
some of your juices evaporate, so I always keep a small
cup of water handy to add additional water to this if you
find you need it, to get the consistency that you would
like. You could also add additional tomato sauce to it, but
again try to go with your no-salt added to keep the
sodium content down in the recipe.
This is a recipe that has lots of versatility. We've, today,
utilized it as a sloppy joe product, and we've added to
complete our meal, a tossed salad, and then a serving
of fruit. It can also be used actually as a chili. We've just
sprinkled it a little low-fat cheese on the top with some
low-fat crackers and whatever your favorite vegetable is.
We've today used celery and carrots sticks. And then last
but not least, you can use it as a quesadilla or a taco.
And so we've utilized it today as a quesadilla and simply
added a little bit of toppings of lettuce, chopped tomato,
and low-fat cheese. So you see great versatility with
Turkey Chili Joe.
So the next time you're looking to adapt your recipes
and make them healthier, or you have that special
diabetic in mind and want to make their dishes a little
healthier for them, give us a call at 1-888-EXT-INFO.
That will bring you to Purdue University then simply ask
for your local extension office.
The Dining with Diabetes program is a program that is
taught throughout the state of Indiana and it helps us
to learn better control of our blood sugar as well as
techniques of lowering not only the fat and the sodium,
but also the sugar within our recipes. We utilize it through
a five part series where we go into main dishes such as
we've done today, as well as snacks, side dishes, and
desserts. So again, give us a call at 1-888-EXT-INFO. 124 00:08:17,766 --> -1:-1:-1,000