Sunday, February 1, 2009

Low-fat Turkey Chili

Mathis and I have some frozen turkey in the freezer, and I decided it would be good to use the turkey to make chili today for Superbowl Sunday!

Here's the recipe I'm going to use:

This low fat turkey chili is an ideal family supper. It's hearty, healthy and easy to prepare. Serve with a dollop of fat-free yogurt or sour cream on top.

Cook Time: 30 minutes

Ingredients:

1 tbsp olive oil
1 large onion, finely chopped
1 red bell pepper, seeded and chopped
1/2 stick of celery, chopped
2 garlic cloves, minced
3/4 pound 99% fat-free ground turkey
2 tbsp chili powder
2 tsp ground cumin
1/2 tsp oregano
1/2 tsp ground coriander
1 14 1/2-ounce can crushed tomatoes
1 8-ounce can tomato sauce, no salt added
1 15-ounce can black beans, rinsed and drained
4 tbsp fat-free sour cream or yogurt
4 tbsp fresh chopped cilantro (optional)

Preparation: Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

Ladle into bowls. Add a dollop of fat-free sour cream or yogurt on top, plus some fresh chopped cilantro if you have it.

Serves 4.

Per Serving: Calories 298, Calories from Fat 51, Total Fat 5.7g (sat 0.6g), Cholesterol 35mg, Sodium 440mg, Carbohydrate 32.9g, Fiber 10.2g, Protein 28.8g

1 comment:

monologue girl said...

My first time making chili...I used green pepper, but still--great! Thanks for the recipe!