1.25 lb. ground turkey breast (~120cal/serving)
1 big can diced tomatoes
1 big can crushed tomatoes
1 can white beans**
1 can red beans**
1 sm. can tomatoes and green chilies.
1 can corn
optional: any other veggies that need to be cooked up - diced or chopped.
cajun seasoning - I like Tony Chachere's, and I use a lot of it.
** These were the beans I had on hand. Any beans would work, and black beans are particularly tasty. I rinse them before I add them to the pot.
Brown the turkey. (I found that it didn't stick too much in the pot I was using, but you may want to add a little olive oil or cooking spray.) If you are going to add extra veggies (I highly recommend sweet peppers, onion and celery, but anything - or nothing - should work) cook them with the turkey. Add some of the cajun seasoning - I shake a layer over the whole pot. Rinse and drain beans and corn. Add everything to the pot, throw on some more cajun seasoning (maybe add some red pepper flakes if you're brave) and let it simmer for at least 10-15 min. (I'm bad at paying attention to time, so that is totally just a guess.)
This makes about 10-12 cups (without the extra veggies) and per cup comes out to ~185cal - fat=3, carb=20 (fiber=5) protein=21.