1 large onion, chopped
1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper
In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Sauté veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.
Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein (remember beans are good carbs and also contain protein)
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper
In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Sauté veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.
Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein (remember beans are good carbs and also contain protein)
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat
Note: File Photo
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