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Tag: budget friendly

  • Southwest-Style Turkey Meatloaf

    Southwest-Style Turkey Meatloaf

    How to Make Southwest-Style Turkey Meatloaf

    A nice way to add whole grains into protein dishes—such as meatloaf, hamburgers, and meatballs—is to use quick-cooking oats instead of regular bread crumbs. The fiber in the oats has been shown to help lower cholesterol.

    Complete your Plate: For a classic “meat-and-potatoes” meal, pair with Mashed Red Potatoes. Add a Green Salad with Orange and Avocado for a balanced meal. 

     


    15 min prep time


    1 hr cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat a 9 × 5-inch loaf pan with nonstick cooking spray.

    2. Add all of the remaining ingredients to a large bowl. Gently mix the ingredients until well combined.

    3. Spoon the mixture into the prepared loaf pan, using the back of the spoon or a spatula to even out the top. Place the loaf pan in the oven and bake until a thermometer inserted into the center of the meatloaf reads 165°F, 1 hour.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Easy Pantry Recipes
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/2 lbs

    quick cooking oats
    1 cup

    yellow onion (finely chopped)
    1 large

    eggs (beaten)
    2

    green bell pepper (finely diced)
    1

    ketchup
    1/2 cup

    garlic (minced)
    3 clove

    chili powder
    1 tbsp

    ground cumin
    2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Easy Broccoli and Shrimp Stir-Fry

    Easy Broccoli and Shrimp Stir-Fry

    How to Make Easy Broccoli and Shrimp Stir-Fry

    There’s nothing more satisfying than whipping up a healthy, tasty dinner in less than 30 minutes! This recipe calls for broccoli florets, but you can use 3 cups of any nonstartchy vegetables you have on hand (like cauliflower, zucchini, snow peans, or cabbage). Serve over brown rice or another whole grain for a complete plate. 

     


    15 min prep time


    10 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.

    2. Heat 2 Tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). 

    3. Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.

    4. Heat the remaining 1 Tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

    5. Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.

    Low Carb
    Seafood
    Asian
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      225mg

      75%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      560mg
      12%

    Ingredients

    low sodium vegetable broth
    1/4 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    1 1/2 tbsp

    Cornstarch
    1 tbsp

    ground ginger
    1 tsp

    sriracha
    1/2 tsp

    brown sugar substitute
    1/2 tsp

    olive oil (divided use)
    3 tbsp

    garlic (minced)
    1 clove

    shrimp (medium size, peeled, deveined, and tails cut off)
    1 1/4 lbs

    broccoli
    3 cup

  • Mustard-Herb Roasted Pork Tenderloin

    Mustard-Herb Roasted Pork Tenderloin

    How to Make Mustard-Herb Roasted Pork Tenderloin

    One of the simplest ways to cook pork tenderloin is in the oven. Brush the seasonings onto the tenderloin and within 40 minutes you have a perfectly cooked, delicious, lean protein. You can roast a side vegetable in the oven alongside the pork tenderloin—try this recipe for Roasted Beets with Lemon and Dill.


    10 min prep time


    40 min cook time


    4servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F.
      Coat a baking sheet with nonstick
      cooking spray.
    2. In a small bowl, whisk together the
      olive oil, mustard, garlic, basil, thyme,
      rosemary, ¼ tsp of the salt, and 1/8 tsp
      of the pepper.
    3. Sprinkle the pork tenderloin with
      the remaining ¼ tsp of salt and 1/8 tsp
      of pepper. Using a brush, spread the
      mustard mixture over the entire pork
      tenderloin. Discard any unused
      mustard mixture. Place the pork
      tenderloin on the prepared baking
      sheet and cook until a thermometer
      inserted into the thickest part of the
      tenderloin reads 145° F, about
      40 minutes. Let the pork rest for
      10 minutes before slicing.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    One Pot
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      380mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    garlic (minced)
    3 clove

    dried basil
    1 tsp

    dried thyme
    1 tsp

    dried rosemary
    1 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    pork tenderloin
    1 lbs

  • Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    How to Make Sheet Pan Zucchini and Red Pepper “Stir-Fry”

    This recipe looks and tastes like a stir-fry, but it is roasted in the oven instead of cooking it on the stovetop. Just toss everything together, lay it out on a sheet pan, and let it bake! It’s great as is, or you could add some additional flavors: Sprinkle with peanuts for crunch; drizzle with hot sauce for pow; add fresh cilantro for herbal flair.

     


    15 min prep time


    30 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.

    2. Pat or squeeze the tofu of excess liquid, if necessary. Cut the tofu into (3/4-inch) cubes.

    3. In a large bowl, whisk together the ginger, tamari, vinegar, and oil. Add the zucchini and bell pepper pieces to the sauce mixture; toss by hand to coat. 

    4. Arrange the zucchinis and peppers in a single layer on the baking sheet (fill 2/3 of the sheet), letting excess sauce drip back into the bowl. 

    5. Add the tofu to the bowl with the remaining sauce mixture; toss to coat. Arrange the tofu in a single layer on the baking sheet (fill the rest of the sheet). Drizzle tofu with any remaining sauce.

    6. Roast until the tofu and vegetables are browned, about 30 minutes; no stirring needed. Serve.

    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      12g

    • Potassium
      580mg
      12%

    Ingredients

    red bell pepper (cut into 1-inch strips)
    2 med

    zucchini (cut into 1/2 thick rounds)
    2 med

    toasted sesame oil
    1 1/2 tbsp

    rice vinegar
    1 1/2 tbsp

    lower sodium soy sauce
    2 tbsp plus 2 tsp

    fresh ginger (grated)
    1 tbsp

    extra firm tofu
    1 (14-oz) package

  • BBQ Popcorn

    BBQ Popcorn

    How to Make BBQ Popcorn

    Popcorn has a bad reputation as a salty, buttery junk food. But without all the salt, butter, and oil that movie theaters add, popcorn is actually a healthy whole grain snack. It’s also low in calories, allowing for generous portion sizes compared to other snack foods. This popcorn recipe gets its flavor from a little bit of barbecue sauce and smoked paprika. You can use store-bought barbecue sauce (look for a brand with no added sugar), or whip up this quick and easy Fruit-Sweetened BBQ Sauce.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    5 min prep time


    10 min cook time


    2servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.
    2. In a large saucepan over medium heat, fully heat the oil. Add the popcorn kernels, cover with a lid, and periodically shake the saucepan until you hear the popping begin. Let the popcorn pop undisturbed until it stops, about 3 minutes. Carefully remove lid.
    3. Immediately pour the barbecue sauce mixture onto popcorn while over medium heat. Stir well until the popcorn is lightly coated and re-crisped, about 2 minutes. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Vegan
    Snacks
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      100mg
      2%

    Ingredients

    no-sugar-added barbecue sauce or <a href=”https://www.diabetesfoodhub.org/recipes/fruit-sweetened-bbq-sauce.html” target=”_blank”>Fruit-Sweetened BBQ Sauce</a>
    1 tbsp

    smoked paprika
    1/2 tsp

    salt
    1/8 tsp

    avocado oil or sunflower oil
    2 tsp

    popcorn kernels
    1/4 cup

  • Just Peachy Yogurt and Granola Jar

    Just Peachy Yogurt and Granola Jar

    How to Make Just Peachy Yogurt and Granola Jar

    Flavored yogurts from the store are usually full of added sugars. You can easily make your own at home, starting with plain yogurt and adding fresh or frozen fruit, fruit preserves, and granola. Try this combo made with peaches! Top with store-bought granola (look for a brand with low added sugar) or make this quick and easy Fruit-Sweetened Granola. You can make several jars ahead of time for a quick grab-and-go breakfast. Add the granola just before eating to keep it crunchy.

    This recipes comes from The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN.

     

     


    8 min prep time


    2servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together the yogurt, fruit spread, and vanilla.

    2. In each of two jars, layer the peaches, yogurt mixture, and granola. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Vegetarian
    No Cook
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      450mg
      10%

    Ingredients

    Plain Nonfat Greek yogurt
    1 1/3 cup

    fruit-sweetened peach or apricot jam
    1 1/2 tbsp

    vanilla extract
    1/4 tsp

    fresh or frozen peaches
    1 cup

    low-fat granola
    1/3 cup

  • “Love Your Leftovers” BBQ Bowl

    “Love Your Leftovers” BBQ Bowl

    How to Make “Love Your Leftovers” BBQ Bowl

    ​Eating leftovers doesn’t have to mean eating the same meal again! Get creative and repurpose leftovers in an all-in-one bowl. Use whatever leftover grains, vegetables, and protein you have in the fridge and bring it all together with a tangy BBQ sauce. You can use store-bought BBQ sauce (look for a brand with no added sugar!) or try this recipe for a quick and easy Fruit-Sweetened BBQ Sauce.

    This bowl works well with a Texan, Mexican, or Asian vibe. Pre-cooked protein? Try chicken breast, turkey breast, or tofu. Pre-cooked nonstarchy veggies? Try broccoli, zucchini, or bell peppers. Pre-cooked whole grains? Try farro, brown rice, or sorghum. Sauce other than BBQ? Try salsa, Asian peanut sauce, or a little bit of hot sauce. There are endless possibilities!

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    1 min cook time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the spinach to a microwave-safe bowl. Arrange the lean protein, veggies, and whole grains on top. Drizzle with the barbecue sauce.
    2. Heat in the microwave on high for 1 minute 15 seconds, or until hot. Adjust seasoning.
    3. Sprinkle with the cilantro and serve with the lime wedge(s).
    Fiber Focused
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        8g

    • Protein
      37g

    • Potassium
      1500mg
      32%

    Ingredients

    fresh baby spinach
    1 1/2 cup

    cooked lean protein such as chicken (cut into bite-size pieces)
    3 oz

    cooked whole grain such as quinoa, rice, or barley
    1/3 cup

    cooked nonstarchy vegetables such as broccoli (cut into bite-sized pieces)
    1 1/2 cup

    no-sugar-added barbecue sauce
    1 1/2 tbsp

    fresh cilantro
    2 tbsp

    lime wedge
    1 or 2

  • Instant Pot Chicken Italian Soup with Artichokes

    Instant Pot Chicken Italian Soup with Artichokes

    How to Make Instant Pot Chicken Italian Soup with Artichokes

    This soup is loaded with a variety of vegetables, making a hearty and nutritious choice. A big batch comes together easily in the Instant Pot. Freeze some for later in individual servings for a quick grab-and-go lunch.


    23 min prep time


    40 min cook time


    10servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add 1 Tbsp. of the oil. Add the onions and cook 4 minutes or until translucent. Stir in the garlic and cook 30 seconds, stirring constantly. Stir in the chicken, cabbage, zucchini, mushrooms, tomatoes, artichoke hearts, 2 cups of the broth, basil, vinegar, bay leaves, and pepper flakes.
    2. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes. Use a natural release for 10 minutes followed by a quick pressure release.
    3. When the valve drops, carefully remove the lid. Stir in half of the spinach until just wilted, stir in the remaining spinach, beans, 2 cups broth, 2 Tbsp. oil, and the salt.
    Fiber Focused
    Comfort Food
    Italian
    Budget Friendly
    Dinner
    Gluten-Free
    Lunch
    One Pot
    Slow Cooker
    Soup
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    Nutrition facts

    10 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      17g

    • Potassium
      900mg
      19%

    Ingredients

    olive oil (divided use)
    3 tbsp

    chopped onion
    2 cup

    garlic (minced)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    green cabbage (chopped)
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    zucchini (chopped)
    1 lb

    sliced mushrooms
    1 (8-oz) package

    quartered artichoke hearts
    1 (14-oz) can

    low sodium chicken broth
    1 (32-oz) carton

    dried basil
    1 tbsp

    red wine vinegar
    3 tbsp

    bay leaves
    3

    crushed red pepper flakes
    1/4 tsp

    spinach
    1 (10-oz) package

    no-salt-added cannellini beans
    1 (15-oz) can

    salt
    1 1/4 tsp

  • Instant Pot Pumpkin-Spiced Turkey Chili

    Instant Pot Pumpkin-Spiced Turkey Chili

    How to Make Instant Pot Pumpkin-Spiced Turkey Chili

    If you hate having to clean multiple pans, this Instant Pot recipe is right for you. Balancing sweet and savory, this low-fat and high-fiber chili will keep you full and warm through the fall. Bring it to your next fall party and it’s sure to be a hit!


    25 min prep time


    35 min cook time


    10servings


    1 1/4 cups with 2 tbsp yogurt

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add the oil, tilt the pot to coat bottom lightly. Add the turkey and cook for 4 minutes or until no longer pink, stirring occasionally. Add the peppers and onions and cook for 4 minutes. Stir in the garlic, cook 30 seconds, stirring constantly. Add remaining chili ingredients, except the salt, and stir until well blended.
    2. Seal the lid, close the valve, press the Cancel button, and reset to Manual/Pressure Cook for 20 minutes.
    3. Use quick pressure release. When the valve drops, carefully remove the lid and stir in salt. Spoon yogurt on top of each serving.
    Fiber Focused
    Comfort Food
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Slow Cooker
    Soup
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    Nutrition facts

    10 Servings



    • Serving Size

      1 1/4 cups with 2 tbsp yogurt


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      35mg

      12%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      19g

    • Potassium
      800mg
      17%

    Ingredients

    canola oil
    1 tbsp

    lean ground turkey
    1 lbs

    chopped red bell pepper
    1 cup

    chopped yellow bell pepper
    1 cup

    chopped onion
    1 cup

    garlic (minced)
    3 clove

    pumpkin puree
    1 (15-oz) can

    no-salt-added black beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added kidney beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added diced tomatoes
    1 (28-oz) can

    low sodium chicken broth
    2 cup

    apple juice
    1/2 cup

    chili powder
    3 tbsp

    ground cumin
    1 tbsp

    dried oregano
    1 tsp

    ground cinnamon
    1 tsp

    ground cloves
    1/8 tsp

    ground nutmeg
    1/8 tsp

    salt
    1 1/2 tsp

    Plain Nonfat Greek yogurt
    1 1/4 cup

  • Instant Pot Black and White Turkey Chili Soup

    Instant Pot Black and White Turkey Chili Soup

    How to Make Instant Pot Black and White Turkey Chili Soup


    35 min prep time


    25 min cook time


    9servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the bread cubes and 3 Tbsp. of the water in a large bowl. Using a fork, mash the bread cube mixture to a paste-like consistency. Add the turkey to the bread mixture and mix until well blended. (Note: it may be easier to use your hands for this step.)
    2. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add the oil. Add the bell peppers and onion, cook 4 minutes or until the vegetables are soft and starting to become translucent. Add the turkey mixture, garlic, cumin, paprika, turmeric, and black pepper. Cook for 5 minutes or until turkey mixture is no longer pink, stirring frequently.
    3. Add the corn, black beans, navy beans, and the remaining 1 cup water to the pot, stirring gently until blended. Spoon the tomatoes over all. Do NOT STIR.
    4. Whisk together the wine, tomato paste and Worcestershire sauce in a small bowl. Spoon the wine mixture evenly over the tomatoes. Do NOT stir. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes.
    5. Use a quick pressure release for 10 minutes. When the valve drops, carefully remove the lid. Stir the salt into the mixture.
    Fiber Focused
    Comfort Food
    Soup
    Slow Cooker
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    9 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        5g

    • Protein
      22g

    • Potassium
      680mg
      14%

    Ingredients

    whole wheat bread (torn into small pieces)
    1 slice

    water (divided use)
    1 1/2 cup plus 3 tbsp

    lean ground turkey
    1 1/2 lbs

    canola oil
    2 tbsp

    salt
    1 1/2 tsp

    Worcestershire sauce
    2 tsp

    tomato paste
    2 tbsp

    dry red wine
    1/2 cup

    no-salt-added diced tomatoes
    1 (14.5 oz) can

    no-salt-added navy beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added black beans (rinsed and drained)
    1 (15-oz) can

    frozen corn
    2 cup

    black pepper
    1/2 tsp

    turmeric
    1/2 tsp

    paprika
    1 tsp

    ground cumin
    2 tsp

    garlic (minced)
    6 clove

    chopped onion
    1 cup

    chopped green bell pepper
    2 cup