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Orzo is a small pasta and can be substituted with long grain white rice, if desired. This is quick and easy to
prepare, with a taste of Mexican flavors.
Ingredients:
1 pound ground turkey, white meat
2 cups canned, crushed tomatoes, no salt added, drained
1 cup diced onion
1/2 cup orzo pasta, uncooked
1 cup water
1 cup chopped bell pepper
1 Tbsp chopped fresh cilantro (1 tsp dried)
1/2 tsp chili powder
1/8 tsp hot sauce
16 ounce can pinto beans, rinsed and drained
Procedure:
Cook ground turkey in a non stick skillet that has been lightly sprayed with nonstick cooking spray. Cook over medium
heat, stirring occasionally, until browned, about 8 to 10 minutes. Stir in remaining ingredients and heat to boiling,
reduce heat, cover and simmer about 15 minutes, or until pasta or rice is tender. Stir a couple of times to prevent
sticking.
Serving Size: One fourth or recipe is approximately
330 calories, 42 g carbohydrate, 38 g protein, 3 g fat (1 g saturated), 45 mg cholesterol, 280 mg sodium, (480 mg with
salt added tomatoes), 8 g dietary fiber
Diabetic Exchange - 2 bread/starch, 3 meat, 0 fat, 2 vegetables
4 servings
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