Chili with Pasta

12 oz package ground turkey breast

½ cup chopped onion

½ cup chopped green bell pepper

3 garlic cloves, minced

½ cup water

1 Tbsp. chili powder

1 tsp. ground cumin

¼ tsp. black pepper

2 cups cooked whole wheat spirals (about 4 oz. Uncooked)

1 (14.5-oz.) can diced tomatoes,  no salt added with liquid

1 (15-oz.) can kidney beans no salt added, drained

1 cup frozen whole-kernel corn

1 (8-oz.) can tomato sauce (no-salt-added)

1 (6-oz.) can tomato paste

½ cup (2 oz.) shredded sharp cheddar cheese (reduced fat)

Brown ground meat in a large Dutch oven over medium-high heat, stirring to crumble meat.  Drain well; wipe drippings from pan with paper towels.  Return meat to pan, add onion, bell pepper, garlic, ½ cup water, chili powder, cumin and black pepper and sauté about 3 minutes on medium heat.  Stir in cooked pasta and beans, corn, tomato sauce and tomato paste.  Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally.  Spoon onto 8 plates and top with 1 tablespoon of cheese.

Note:  May use de-fatted regular ground beef

Yield: 8 servings (serving size: 1 cup meat mixture and 1 tablespoon cheese)

PER SERVING:     
CALORIES: 220     
FAT: 3g            
SATURATED FAT: 1g
SODIUM:  270mg
CARBOHYDRATE: 29g    
CHOLESTEROL: 20mg   
PROTEIN: 22g     
FIBER: 12g

WeightWatchers Points:  4

Diabetic Exchange: 3 lean meat + 1 ½ carbohydrate/starch + 1 vegetable

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Smart 4 Your Heart is the ultimate guidebook that has gathered the most complete and current information into one source, guiding you through your journey toward achieving a healthy heart. Author Margaret Pfeiffer, MS, RD, CLS is a clinical dietitian with ProHealth Care's Regional Heart & Vascular Center.

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