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Turkey (or Tofu) Chili and Pearl Barley with Mix Green Salad

tuesdayTurkey (or Tofu) Chili and Pearl Barley with Mix Green Salad


    1 Tb canola oil or non stick spray
   ¼  cup chopped onions
    1 Tb garlic
   ¼ cup red and green chopped bell peppers
   10 oz. ground turkey
   1 TB Chipotle peppers
   ½ TB smoked paprika
   ¾ cups whole peeled tomatoes
   1 cup water
   ¼ cup tomato paste
   ¼ tp cumin
   1/8 tp chili powder
   1/8 cayenne pepper
   ¼ tp black pepper
   ¾ cup cooked red beans
   Kosher salt to taste


Cook onion and peppers in oil in a heavy medium pot over medium heat, stirring occasionally, until golden, 12 to 15 minutes. Add spices and cook, stirring, until fragrant, about 1 minute. Add tomatoes with juice, breaking them up with back of a spoon, then add beans, water, and 1 teaspoon salt and simmer, covered, 15 minutes.

Stir in turkey and let stand, covered, until heated through, 5 minutes.

Pearl Barley

    ½ cup pearl barley
   1 ½ cups water
   ½ tp salt

Cook according to package instructions.

Herbal Vinaigrette *

    1 part Vinegar
   3 parts oil
   ½ tp Ground garlic
   ¼ tp Ground Cumin
   ¼ tp Ground Coriander
   ½ tp dried basil
   ¼ ground black pepper
   Kosher salt to taste


Dissolve salt in vinegar; whisk in oil. In this recipe there is nothing to keep it emulsified, so you will need to shake every use.

* Nutrient analysis conducted with store-bought vinaigrette.

Nutrition Facts

Per Serving  
Calories 312
Total Fat 10g
Saturated Fat 2g
Sodium 670mg
Protein 19g


Food Group Analysis

Food Group Amount
Grains 7/8 oz
Vegetables 1/2 cup
Fruits --
Milk --
Meats 2 2/3 oz


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$1.89 per person

$7.55 total cost, full meal