- 32 oz chicken broth
- 1 box Mexican Rice o Roni
- 1 Family Size jar of tomato soup
- 1 can of black beans
- 1 can of red kidney beans
- 1-1.5 pounds of turkey breast cutlets
- 2 packets of taco seasoning
- 6 medium carrots
- 2 red bell peppers
- 2 yellow bell peppers
- 2 green bell peppers
This is a rice based dish. As with all rice based dishes, you may want to coat the bottom of the pot with Extra Virgin Olive Oil or EVOO spray. You don’t want the rice to stick to the bottom of the pot or burn.
These recipes are built upon getting the most nutrition per spoonful. We use lean turkey cutlets and not ground turkey in the chili. Ground turkey adds too much fat, salt, and cholesterol. Chop the turkey cutlets into small or bite size pieces.
While the rice and turkey soften at high temps, start chopping vegetables. As always, start chopping the veggies that take the longest to cook first. Add the carrots first then all the peppers. Chopping will take about 5 minutes.
Once all the ingredients are added reduce the heat to 5-6, cover, and let cook until all the rice is soft and turkey is cooked thoroughly. This will be about 5-10 minutes. Stir regularly.
Once the chili is fully cooked, ladle in a one to one ratio. Meaning one ladle of ingredients followed by one ladle of liquid. This makes it blend more smoothly and evenly. Blend on one of the highest settings on your machine. These soups are thick. Depending on your blender, you may have to blend for a minute, stir the mixture, then blend again for another minute to ensure there are no chunks.
This soup is packed with protein and fiber. This is a power soup to say the least. It will fill you up and add a little spice to your day. I like to use protein and fiber heavy soups as lunches to give me a full tummy and energy to push through the remaining day. Always remember to season to taste. I chose seasoning packets that I know my body can handle. You may have to choose mild seasoning packets.
Because these soups are thick, you may want to add 1/3 cup or 1/2 cup of water to get it to your desired consistency when reheating. You do not need as much base soup per meal if adding water.
A note on the rice: both Spanish and Mexican rices are available. Buy Mexican. It has about 1/3 less sodium. You can really reduce the sodium content by not including the flavor packet from the rice. You can reduce it even further by using bagged beans and not canned beans. However, sodium is necessary and can be your ally, so don’t try to cut it out completely. For example, I don’t have a colon or ileum, which is where most water is absorbed. I also run very hypotensive (low BP) from all the surgeries, so sodium and I are very good friends. It helps me retain water and keeps my from passing out when standing. Also, these numbers are, as always, by the quart. One bowl a day will not hurt you and will give you a healthy way to get a much needed ion.
Disclaimer: This label is per jar, and was estimated using Nutrition Data‘s website. The sodium is mostly in the flavor packs, and canned beans.