Spanish Hot Dish Dinner

This Spanish-inspired meal is full of flavor and healthy spices, and packed with protein and fiber. Serve atop steamed brown rice.

Ingredients

  • 3/4 pound ground turkey meat
  • Nonstick cooking spray
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 1 14-1/2-ounce can no-salt-added whole tomatoes, undrained and chopped
  • 1 4-ounce can diced green chilies, drained
  • 1/3 cup raisins
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cloves
  • 1/2 teaspoon allspice
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon orange rind
  • 1/2 teaspoon hot sauce
  • 1 cup canned black beans, rinsed and drained
  • 2 cups finely chopped apple
  • 3 cups cooked brown rice

Directions
Cook turkey meat over medium heat until browned, stirring to crumble. Drain any juices and pat dry with paper towels and set aside. Wipe drippings from skillet and coat with cooking spray; place over medium heat until hot. Add onion and garlic; sauté 2 minutes or until tender. Return turkey meat to skillet. Add tomatoes, green chilies, raisins, salt, pepper, spices, orange rind and hot sauce. Bring to a boil, then reduce heat to simmer, uncovered, for 15 minutes. Add beans and apple. Cook for 10 minutes, stirring occasionally. Serve over rice.

Nutritional Information
Serving size: 1/6 of recipe. 290 calories, 3 grams fat, 0 grams saturated fat, 450 milligrams sodium, 20 milligrams cholesterol, 48 grams carbohydrate, 7 grams fiber, 20 grams protein.

Diabetic Exchange
Fruit: 1; vegetables: 1; meat: 2; milk: 0; fat: 0; carbohydrate: 2; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association Exchange. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.