Tuesday, December 1, 2009

Three Bean Turkey Chili


1-3 Tbsp Olive Oil
1 Medium Onion, diced
1-1.5 lb ground Turkey Breast
1 large can Diced Tomatoes with Jalapeno Peppers or (2-4 fresh Jalapeno Peppers)
1 can (10.5 oz) each Chickpeas, Black Beans, and Kidney Beans, drained (I use larger cans of Progresso)
1 can (14 oz) low-sodium Chicken Broth (I use “Better than Broth” brand)
1/2 tsp Cumin
1 tsp Cinnamon
Hot Sauce and or Chili Powder to taste

I use Progresso Beans because the cans are larger and the nutritional value is a little better. Also I can’t find diced tomatoes with peppers so I use 2-4 fresh Jalapeno peppers.

Finely chop the onions and peppers, I use the Pampered Chef Chopper from my daughter, and sauté in two to three tablespoons of olive oil until the onions start to appear translucent, about 3- 5 minutes.

Toss in the turkey chopped and cook to just brown stirring or flipping often.

Dump all remaining ingredient and bring to boil and season. (I use about a whole tsp. of Cumin and Cinnamon).

Allow to boil for about 2 minutes and then simmer uncovered to reduce liquid, about 30 - 45 minutes. If you are eating it that night then reduce liquid to the consistency you want. If saving it for another day leave more liquid as the beans will absorb it and will definitely taste better the next day.

Per serving using 1 lb of turkey: 293 calories, 31 grams (g) protein, 32g

carbohydrates, 5g fat (0 g saturated), 11g fiber, 788 milligrams

(mg) sodium. About 8 servings per batch.

No comments:

Post a Comment