Turkey Chili
(makes 8 cups) 4 servings - 2 cups per serving
Ingredients:
- 1-1/3 lb lean ground turkey
- 1 tablespoon olive oil
- 1/2 teaspoon ground cinnamon
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1/2 teaspoon ground black pepper
- 1 small onion, finely chopped (vegetables and garlic can be chopped in food processor)
- 4 cloves garlic, minced
- 1 small red bell pepper, finely chopped
- 2 tablespoons water
- 4 oz tomato paste
- 2 bay leaves
- 1/2 teaspoon salt
- 3 1/2 cups low sodium chicken stock/broth
- 1 15oz can, drained kidney beans
Preparation
In large heavy bottom pot, brown turkey with olive oil, add cinnamon, cumin, chili powder, and pepper and cook for an additional 3 minutes. Add onions, garlic, red bell pepper, and water, allow to cook on medium heat until everything starts to soften (about 5 minutes). Stir in tomato paste, allow to cook for 2-3 minutes then add bay leaves, salt, and 3 cups of broth, bring to a boil, reduce to simmer, partially covered (lid ajar), for 1½ - 2 hours, until reduced to a thick consistency, add kidney beans and remaining 1/2 cup of stock and heat thoroughly. Remove bay leaves before serving.
Garnish:
Top each bowl of chili with:
- 1 teaspoon green onions and 2 teaspoons low fat cheese or non-fat sour cream
- Green Onions, thinly sliced
- Low-Fat Sharp Cheddar Cheese - OR - Non-fat Sour Cream
Nutrition Per Serving:
- Calories:387
- Carbohydrates:23 g
- Total Fat: 18 g
- Saturated Fat: 4 g
- Cholesterol: 117 mg
- Fiber: 6 g
- Protein: 36 g
- Sodium: 828 mg
- Carb Choices: 1.5
Contributed by Janice Baker, BSc., MBA, RD, CDE, CNSC www.BakerNutrition.com jbaker9@ san.rr.com
