Turkey Chipotle Masa Stew

Gluten Free
Dairy Free
Health score
23%
Turkey Chipotle Masa Stew
45 min.
4
257kcal

Suggestions

Ingredients

  • 15 oz canned tomatoes diced canned
  •  chipotle chilies canned
  • 1.5 quarts fat-skimmed chicken broth 
  • 0.5 cup dehydrated masa flour (corn tortilla flour)
  • 0.5 lb onion peeled chopped
  • servings parsley sprigs 
  • pound boned 

Equipment

  • bowl
  • frying pan
  • ladle
  • whisk
  • slotted spoon

Directions

  1. In a 4- to 5-quart pan over high heat, bring turkey breast, broth, and onion to a boil. Cover, reduce heat, and simmer until turkey is no longer pink in center of thickest part (cut to test), 8 to 10 minutes.
  2. With a slotted spoon, lift turkey from broth. When cool enough to touch, in 5 to 6 minutes, tear meat into fine shreds.
  3. Meanwhile, wearing gloves, cut out and discard chili seeds and veins. Finely chop chilies.
  4. Whisk masa into broth.
  5. Add tomatoes (with juice), then chilies to taste. Bring to a boil over high heat, stirring often. Reduce heat and simmer to blend flavors, about 5 minutes.
  6. Add turkey and stir just until hot, 1 to 2 minutes.
  7. Ladle into wide bowls.
  8. Garnish with cilantro sprigs.

Nutrition Facts

Calories257kcal
Protein45.51%
Fat12.65%
Carbs41.84%

Properties

Glycemic Index
36.88
Glycemic Load
9.11
Inflammation Score
-8
Nutrition Score
25.412608758263%

Flavonoids

Apigenin
8.62mg
Luteolin
0.05mg
Isorhamnetin
2.84mg
Kaempferol
0.43mg
Myricetin
0.61mg
Quercetin
11.52mg

Nutrients percent of daily need

Calories:257.09kcal
12.85%
Fat:3.79g
5.83%
Saturated Fat:0.56g
3.49%
Carbohydrates:28.21g
9.4%
Net Carbohydrates:22.73g
8.27%
Sugar:8.69g
9.66%
Cholesterol:61.24mg
20.41%
Sodium:1844.72mg
80.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.69g
61.38%
Vitamin B3:15.09mg
75.47%
Vitamin K:71.46µg
68.06%
Vitamin B6:1.22mg
61.22%
Selenium:36.28µg
51.83%
Phosphorus:452.3mg
45.23%
Potassium:852.33mg
24.35%
Vitamin B12:1.42µg
23.74%
Vitamin C:19.3mg
23.39%
Fiber:5.48g
21.92%
Manganese:0.42mg
20.87%
Magnesium:82.12mg
20.53%
Copper:0.39mg
19.73%
Vitamin B2:0.33mg
19.57%
Iron:3.22mg
17.9%
Vitamin B5:1.72mg
17.18%
Zinc:2.36mg
15.73%
Vitamin B1:0.2mg
13.29%
Vitamin A:589.93IU
11.8%
Folate:43.64µg
10.91%
Calcium:108.73mg
10.87%
Vitamin E:1.52mg
10.14%
Source:My Recipes