Weight Loss eBook_Patty 2_16_10

Healthy Weight Loss — Without Dieting

Ground Turkey with Italian
Kale

Include Italian kale for breakfast—it's a
great way to add nutrition to your
Healthy Weigh Loss menu.

Ingredients:

2 cloves garlic, chopped
½ medium onion, chopped
2 TBS low-sodium chicken or vegetable broth
¼ lb low-fat ground turkey
6 cups chopped Italian kale (or any variety)
Sea salt and pepper to taste

Directions:

1. Chop garlic and onion and let sit for at least 5 minutes to bring out
   their health-promoting properties.


2. Heat 2 TBS broth on medium heat. Add onion and sauté for 3
   minutes, stirring frequently.


3. Add garlic and turkey and cook for an additional 3 minutes breaking
   up the clumps of turkey.


4. Steam kale for 5 minutes.


5. Combine steamed kale and turkey mixture. Season with salt and
   pepper to taste.

Serves 2

Calories 191.52

Calories-Saturated Fat 10.72

Protein 18.08 g

Carbohydrates 23.89 g

Dietary Fiber 4.47 g

Soluble Fiber 1.63 g

InSoluble Fiber 2.77 g

Fat - Total 4.94 g

Cholesterol 32.5 mg

Calcium 282.83 mg

Potassium 950.1 mg

Sodium 127.77 mg

Nutritional Profile

Photo shown without ground turkey