Southwestern Turkey Stew

Gluten Free
Dairy Free
Health score
7%
Southwestern Turkey Stew
24 min.
8
137kcal

Suggestions

Ingredients

  • 16 ounce kidney beans rinsed drained canned
  • clove garlic minced
  • teaspoons ground cumin 
  •  lime wedgesprep: 8 minutes; cook: 16 minutes 
  • 16 ounce no-salt-added chicken broth canned
  • cup onion frozen chopped
  • cup bell pepper green frozen chopped
  • 0.5 cup salsa 
  • 0.8 pound turkey breast tenderloins 
  • teaspoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle

Directions

  1. Coat a large saucepan with cooking spray; add oil and place over medium-high heat until hot. Meanwhile, cut turkey into 1-inch pieces; add turkey, pepper, onion, and garlic to skillet. Cook 5 minutes or until turkey is lightly browned, stirring occasionally.
  2. Add cumin, and cook 1 minute, stirring well.
  3. Add broth, beans, and salsa to saucepan. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes. Ladle stew into individual bowls.
  4. Serve with lime wedges.

Nutrition Facts

Calories137kcal
Protein40.46%
Fat11.86%
Carbs47.68%

Properties

Glycemic Index
19.5
Glycemic Load
4.35
Inflammation Score
-5
Nutrition Score
7.549130535644%

Flavonoids

Hesperetin
18.01mg
Naringenin
1.42mg
Luteolin
0.88mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
4.65mg

Nutrients percent of daily need

Calories:136.96kcal
6.85%
Fat:1.95g
3%
Saturated Fat:0.46g
2.85%
Carbohydrates:17.66g
5.89%
Net Carbohydrates:12.47g
4.54%
Sugar:3.76g
4.18%
Cholesterol:18.98mg
6.33%
Sodium:300.33mg
13.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.98g
29.97%
Vitamin C:29.56mg
35.83%
Fiber:5.19g
20.75%
Manganese:0.26mg
12.91%
Phosphorus:102.44mg
10.24%
Potassium:353.05mg
10.09%
Iron:1.59mg
8.84%
Copper:0.18mg
8.78%
Vitamin B6:0.17mg
8.51%
Vitamin B3:1.46mg
7.3%
Magnesium:28.31mg
7.08%
Vitamin B1:0.1mg
6.8%
Folate:24.47µg
6.12%
Vitamin K:5.78µg
5.51%
Calcium:48.88mg
4.89%
Vitamin B2:0.08mg
4.78%
Zinc:0.57mg
3.82%
Vitamin A:174.63IU
3.49%
Vitamin E:0.44mg
2.92%
Vitamin B5:0.24mg
2.43%
Selenium:1.12µg
1.6%
Source:My Recipes