Skinny Crock Pot Taco Stew (or stove top)



taco-stew

It’s a thick stew or super chunky soup and it’s absolutely delicious! So healthy and loaded with fiber thanks to using 3 cans of different beans! Each serving has 259 calories, 2 grams fat, 12 grams of fiber and 6 Weight watchers POINTS PLUS.

Prep Time: 15 minutes
Crock Pot Time: 3½ hours on high heat and 7 hours on low heat
Stove Top Time: 1 hour


Ingredients for Stew:

1 pound (99% fat free) ground turkey breast

1 cup onions

1 (15 oz) can kidney beans, rinsed and drained

1 (15 oz) can black beans, rinsed and drained

1 (15 oz) can pinto beans, not drained (use reduced-sodium, if possible)

1 (14.5 oz) can tomatoes, chopped or diced

(14.5 oz) can Swanson’s reduced-sodium chicken broth or your favorite, see prep tip

1 (4 oz) can fire roasted diced green chiles, see shopping tip

1 cup frozen corn

2 teaspoons chili powder

2 teaspoon cumin


Ingredients for Toppings: Optional

Chopped tomatoes

Fat-free sour cream or nonfat plain yogurt

Reduced-fat shredded cheddar cheese

Crushed reduced-fat tortilla chips


Instructions

1. To Cook in Crock Pot: Brown ground turkey and onions in a large nonstick pan. Break up into pieces while browning. Add browned turkey/onions and all remaining stew ingredients to the crock pot. Mix well. Cover and cook on high for 3½ hours or on low heat for 7 hours.

2. To Cook on Stove Top: Brown ground turkey and onions in a large nonstick pan or pot. Break up into pieces while browning. Add all remaining stew ingredients. Bring to a boil, turn heat down to a simmer, cover and continue to cook for 1 hour.

3. To serve: Ladle 1⅓ cups into each bowl. If desired, top each serving with some of the optional toppings. I like to top mine with tomatoes and a tablespoon of nonfat plain yogurt, cheese and crushed tortilla chips.

4. This stew freezes great!

Makes 7 servings. Each serving, 1⅓ cups


Healthy Benefits

This stew is loaded with fiber rich beans. In fact, each serving contains 12 grams of fiber!


Shopping Tip

You’ll find the can of diced Fire Roasted Diced Green Chiles in the Mexican foods aisle where salsa is sold. Most supermarkets sell the brand, Ortega. Trader Joe’s also sells it under their label.


Prep Tip


To turn into a thinner taco soup, use 1 additional (14.5 oz) can of reduced-sodium chicken broth. Each serving will increase to about 1⅔ cup. Weight Watchers points will remain the same.


Weight Watchers
(old points) 5

Weight Watchers POINTS PLUS 6

SKINNY FACTS: for each 1⅓ cups serving (not including toppings)
259 calories, 2g fat, 0mg chol, 27g protein, 41g carbs, 12g fiber, 694mg sod, 3g sugar
FAT FACTS: the skinny and fat facts are the same for his recipe