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Texas Skillet Dinner
This is kind of a combination of chili and Sloppy Joes. Remember that cooked tomatoes have lycopene, which is thought to reduce prostate cancer risk. This recipe can be frozen in individual portions if you want to make it ahead of time.
1 tablespoon canola oil
1 medium onion, chopped
2 medium carrots, finely chopped
2 garlic cloves, minced
8 ounces ground turkey breast
1 15-ounce can pinto or kidney beans, rinsed and drained
1 15-ounce can, or 2 cups, diced tomatoes with juice
1/3 cup smoke-flavored barbecue sauce
6 whole grain hamburger buns, split and toasted
- In a medium skillet, heat oil over medium-high heat. Add onion and carrot. Saute until onion is just tender, about 4 minutes. Add garlic and cook 1 minute.
- Add turkey to skillet. Cook until meat is white, mashing firmly with a spoon to break up, about 5 minutes.
- Add beans. Drain tomatoes, reserving liquid in measuring cup. Add tomatoes to skillet. Add enough water to tomato liquid to make 1 cup. Add to skillet. Mix in barbecue sauce. Simmer until liquid is reduced by one third, about 30 minutes.
- To serve, place a bun on each of 6 plates, cut side up. Spoon mixture over buns.
Fat: 8 grams
American Institute for Cancer Research.