Saturday, April 17, 2010

Texas Hash

This is a family favorite that my mom used to make, simply made healthier by substituting lean ground turkey instead of beef to cut the fat and brown rice instead of white for whole grains and fiber.


1 lb lean ground turkey
2 medium onions, or 1 large chopped (about 1.5 cups)
2 small-medium green peppers, chopped (about 1.5 cup)
1 large can (28 oz) diced tomatoes
1 cup cooked brown rice
1 tablespoon chili powder
pepper to taste
ICB spray or olive oil using olive oil sprayer (if both n/a use 2 teaspoons of olive oil)


Preheat oven to 350 degrees. Spray a large pan/skillet with ICB or olive oil sprayer (or drizzle with 1 teaspoon olive oil). Add ground turkey to the skillet and brown on medium heat for 7-9 minutes, then set aside. Spray the pan with more ICB or olive oil using the sprayer, (or add a second teaspoon of olive oil) put in the onions and green pepper, and cook and until tender, about 7-9 minutes. Add back the turkey, stir in tomatoes, rice, chili powder and pepper and heat for another 5 minutes. Pour into ungreased 2-quart casserole dish. Cover and bake for 30 minutes.

Makes 8 cups, 8 servings

Serving size: 1 cup Calories 140 Protein 16 g Carb 15 g Fiber 2 g Sugars 5 g Fat 2 g Saturated fat 0 g Sodium 260 mg


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