Turkey Chili with Kidney Beans

I just found my family’s favourite chili recipe!! I took this recipe from Cook’s Illustrated “The Best Light Recipe”. My kids really liked the little turkey balls hidden inside the chili. If you can’t find ground turkey, you can substitute with ground chicken. Garnishes, such as diced tomato, diced avocado, sliced scallions, shredded low-fat cheddar cheese, low-fat sour cream, and chopped cilantro, are a nice addition.

image

2 medium onions, minced
1 medium red bell pepper, stemmed, seeded, and cut into 1/2-inch pieces
6 medium garlic cloves, minced or pressed through a garlic press (about 2 tablespoons)
1/4 cup chili powder
1 tablespoon ground cumin
2 teaspoons ground coriander
1/2 – 1 teaspoon red pepper flakes
1 teaspoon dried oregano
1/4 – 1/2 teaspoon cayenne
1 tablespoon vegetable oil
Salt
2 pounds 93 percent lean ground turkey
2 (15-ounce) cans dark red kidney beans, drained and rinsed
1 (28-ounce) can diced tomatoes
1 (28-ounce) can crushed tomatoes
2 cups low-sodium chicken broth
2 limes, cut into wedges (for serving)

1. Combine the onions, bell pepper, garlic, chili powder, cumin, coriander, pepper flakes, oregano, cayenne, oil, and 1/2 teaspoon salt in a large Dutch oven. Cover and cook over medium-low heat, stirring often, until the vegetables are softened, 8 to 10 minutes.
2. Add half the turkey and increase the heat to medium-high; cook, breaking up the meat with a wooden spoon, until no longer pink and just beginning to brown, about 4 minutes. Stir in the beans, diced tomatoes with their juices, crushed tomatoes, broth, and 1 teaspoon salt. Bring to a boil over medium-high heat; reduce the heat to medium-low and simmer, uncovered, until the chili has begun to thicken, about 1 hour.
3. Following the illustration, see below, pat the remaining 1 pound of turkey together into a ball, then pinch off teaspoon-size pieces of meat and stir them into the chili. Continue to simmer, stirring occasionally, until the turkey is tender and the chili is rich and slightly thickened, about 40 minutes longer (if the chili begins to stick to the bottom of the pot, stir in 1/2 cup water). Season with salt to taste. Serve with the lime wedges and garnishes if desired. (The chili can be refrigerated in an airtight container for up to 3 days, or frozen for up to a month.)

SERVES 8
Per 1 1/2 cup serving: Cal 340; Fat 10g; Carb 34g; Protein 32g; Fiber 9g

image

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s