Did you miss last week’s giveaway? It’s not too late to enter!
I’m really excited about this post. This is the kind of post that epitomizes what The Slender Student is all about: making healthy choices accessible and realistic for college students. While y’all occasionally humor my strange predilection toward creating some less-than-simple meals, I know that recipes like today’s are why you come here. Throw in the fact that these meals average less than $2.50 each, and I think you’ll keep on comin’ back.
small bell pepper
asparagus, 8 spears
20 oz ground turkey breast (lean or extra lean)
whole wheat pasta
instant brown rice
15 oz can diced tomatoes
15 oz can tomato sauce
small can black beans, rinsed and drained
red chili pepper flakes
Italian seasoning (or oregano, thyme, rosemary, etc.)
salt + pepper
PAM nonstick spray
Spicy Turkey Chili
Calories: 331 | Fat: 7.9 g (Sat Fat: 2.4 g) | Carbohydrate: 37.4 g | Fiber: 10.0 g| Protein: 29.0
Calories: 357 | Fat: 8.3 g (Sat Fat: 2.3 g) | Carbohydrate: 47.4 g | Fiber: 5.2 g| Protein: 26.6
Calories: 340 | Fat: 8.6 g (Sat Fat: 2.3 g) | Carbohydrate: 42.9 g | Fiber: 7.8 g| Protein: 26.8
1. In a large skillet coated with PAM, cook all of the ground turkey over medium-high heat, breaking it up into chunks with a spoon.
2. While the turkey is cooking, dice your onion and half of your bell pepper. Divide the onion into five portions and the bell pepper into two portions.
3. Begin cooking 1 ounce of pasta and 1 cup of rice.
4. Set the turkey aside in a separate dish once it’s cooked through.
chili – makes two servings
Recoat your large skillet with PAM and brown 1 tsp of minced garlic with two portions of the onions and one portion of the bell peppers.
To the browned veggies, add about 7 ounces of the cooked ground turkey, 2/3 of the canned diced tomatoes, 2/3 of the canned tomato sauce, 1/3 C black beans, 1 tsp chili powder, ½ tsp red chili pepper flakes, and salt + pepper to taste.
Let the chili cook uncovered over medium heat until some of the liquid has cooked out. Cover and lower the heat, letting it continue to cook while you prepare the rest of the dishes.
Lightly coat the pot you used to cook the pasta with PAM and brown 1 tsp of minced garlic with one portion of chopped onions and the remaining portion of bell peppers.
Add about 3.5 ounces of the cooked ground turkey, the rest of the diced and pureed tomatoes, 1 tsp Italian seasoning, ½ tsp red chili pepper flakes, and salt and pepper to taste. Serve over cooked pasta.
lemon turkey – makes two servings
Lightly coat a small skillet with PAM and brown 2 tsp garlic and the remaining two portions of chopped onions over medium heat. Lay your asparagus spears in the pan and cover, letting cook for just a few minutes. Remove the asparagus and set aside.
Add the remaining 7 ounces of cooked ground turkey to the pan and season with the juice and zest of one lemon, ½ tsp red chili pepper flakes, and salt and pepper. Top with the cooked asparagus and brown rice.
Thank you to My Fit Foods for inspiring these meals… And for the breakfast I just ate. Hey, can’t dupe ‘em all.