Turkey Bowl with Sweet Potato and Black Beans

Keywords: healthy, diabetes, high protein

Serves: 4

Prep Time: 20 minutes

Total Time: 45 minutes

Equipment: large bowl, knife, measuring spoons, frying pan with lid, spatula

Ingredients:

  • 2 medium sweet potatoes (peeled and diced 1/2 inch)
  • 1 pound 93% lean ground turkey
  • 1/4 cup chopped onion
  • 2 tablespoons tomato paste
  • 3/4 cups canned black beans rinsed and drained
  • 3/4 cups corn kernels fresh or frozen
  • 1 large tomato, diced
  • 1 cloves garlic minced
  • 2 tablespoons chopped cilantro plus more for garnish
  • 1 teaspoon kosher salt
  • 1/2 cup chicken broth
  • lime wedges for serving
  • 1/2 avocado sliced

Directions:

  1. Spray a large skillet over high heat with oil and brown the turkey, season with 1 teaspoon salt. 
  2. Cook while breaking the meat up with spatula until the turkey is cooked through, about 5 minutes.
  3. Push the meat to the side, spray the other side with oil and add the onion and tomato paste and cook for 1 minute.
  4. Add the sweet potato, black beans, corn, tomato, garlic, cilantro and stir with the chicken broth.
  5. Mix and cover with lid, cook on low for 12 to 14 minutes or until the sweet potato is tender.
  6. Serve with lime wedges and more cilantro.

Variations:

  • Try swapping out the turkey for lean ground beef or diced chicken breast.
  • Add extra vegetables like spinach, bell peppers, or squash.
  • Add some jalapenos for an extra kick.

Notes:

  • Keeps for 7 days refrigerated in a sealed container.

Nutrition Notes:

  • This balanced meal provides lean protein from the turkey, Vitamin A and C from the sweet potatoes, and iron and folate from the black beans. There is also plenty of fiber from the veggies!

Savings Tip:

  • This is a great recipe to make in advance and bring to work or school for lunch!

Nutrition Facts:

Serving Size1
Energy (kcal)347
Fat (g)13
Saturated (g)3
Cholesterol (mg)84
Sodium (mg)487
Carbs (g)33
Sugars (g)7
Added Sugars (g)0
Fiber (g)8
Protein (g)27
Vitamin D (IU)16
Calcium (mg)82
Iron (mg)3
Potassium (mg)971
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