SoupsMay 17, 2013
Calories
427
Sodium
724mg
30% DV
Fat
6g
9% DV
Protein
33g
67% DV
Carbs
66g
22% DV
Fiber
17g
70% DV
Turkey Chili Taco Soup
139
Simple, quick and delicious meal. Top it with all the goodies and your guests will never know it took all of 10 minutes to throw together. Leftovers are great reheated too! Can easily be made low-fat and would still be tasty.
8
1.3 lbs ground turkey or ground beef
1 medium onion, chopped
1 clove of garlic, minced
1 bell pepper, chopped (any kind will do)
10 oz can rotel tomatoes with green chilies
1 1/2 cups sweet frozen corn
15 oz kidney beans, drained
8 oz tomato sauce
16 oz refried beans
1 packet taco seasoning (you can use 40& less sodium)
2 1/2 cups low sodium chicken broth
1/2 packet of dry ranch dressing mix or 1/4 cup regular ranch dressing
great topping options: shredded cheese, sour cream, tortilla chips, avocado, and cilantro
1 medium onion, chopped
1 clove of garlic, minced
1 bell pepper, chopped (any kind will do)
10 oz can rotel tomatoes with green chilies
1 1/2 cups sweet frozen corn
15 oz kidney beans, drained
8 oz tomato sauce
16 oz refried beans
1 packet taco seasoning (you can use 40& less sodium)
2 1/2 cups low sodium chicken broth
1/2 packet of dry ranch dressing mix or 1/4 cup regular ranch dressing
great topping options: shredded cheese, sour cream, tortilla chips, avocado, and cilantro
1) In large pot or dutch oven, brown ground meat on medium heat, breaking up into small pieces as it cooks
2) When cooked 3/4 of the way through remove any grease from pan
3) Add onions and pepper and cook 3-4 minutes
3) Add minced garlic and cook an additional 1-2 minutes
4) Add rotel, corn, beans, tomato sauce, refried beans, taco seasoning, chicken broth, and ranch
5) Bring to a boil
6) Simmer soup for 10-15 minutes being careful not to let refried beans settle and burn on bottom of pan
Ladle into bowls and top with all the goodies!
Serve with a few baked tortilla chips and your favorite toppings such as low fat sour cream, jalapeƱos, reduced fat cheese, chopped scallions, onions, or chopped fresh cilantro. Freeze leftovers in individual portions for future meals.
Nutritions
Calories
427
Sodium
724mg
30% DV
Fat
6g
9% DV
Protein
33g
67% DV
Carbs
66g
22% DV
Fiber
17g
70% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g9%
Polysaturated Fat2g14%
Monosaturated Fat1g12%
Cholesterol43mg14%
Sodium724mg30%
Potassium1183mg33%
Protein33g67%
% DAILY VALUE*
Total Carbohydrate
Fiber17g70%
Sugar10g21%
Vitamin A396IU7%
Vitamin B61mg70%
Vitamin C10mg17%
Calcium113mg11%
Iron5mg33%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.