Directions

1. ‎Pour the oil in a skillet and warm over medium heat for about 30 seconds.
2. Add the meat, onion and garlic to the skillet. Cook for approximately 10-12 minutes, stirring continuously so that the meat cooks evenly.
3. Remove from heat and let cool slightly before draining any excess oil from the pan.
4. Next, spoon the meat, onion and garlic mixture into a slow cooker along with the beans, tomatoes, pumpkin, broth, water and the remaining herbs and spices you are using.
5. Stir a few times, then place the lid on the slow cooker.
6. Cook on high for 5 hours or on low for 6 to 7 hours. 
7. Add an additional flourish to each bowl when serving by sprinkling cilantro or green onion on top.

Per Serving (calculated using 93/7 ground turkey, black beans, cumin, garlic salt, oregano, cayenne pepper): 293 calories (66 from fat), 7 g total fat (2 g saturated fat), 40 mg cholesterol, 332 mg sodium, 36 g carbohydrates, 11 g fiber, 3 g sugar, 20 g protein.  

Exchanges: 2 starch, ½ vegetable, 1 ½ fat, 3 protein 

If using vegan crumbles in place of ground turkey: 245 calories (23 from fat), 3 g total fat (0 saturated fat), 0 mg cholesterol, 579 mg sodium, 36 g carbohydrates, 11 g fiber, 3 g sugar, 19 g protein. Vegan, Gluten-Free (no longer low-sodium)

Exchanges: 2 starch, 1/2 vegetable, 1/2 fat, 3 protein 

GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. Check the label on each ingredient to make sure the brand you are using does not contain these grains in any form (flour, bread stuffing, bran germ, malt, starch, etc.).

LOW-SODIUM recipes have 140 mg of sodium or less per serving.

All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.

Previous Recipes of the Month

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