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Low-Fat Turkey Chili Recipe

 

Ingredients

Servings: 4

 

1/2 tbsp canola oil

1/2 cup chopped red onion

2 medium garlic cloves, minced

1 tsp ground cumin

1 tsp dried oregano, crumbled

1 tsp chopped fresh jalapeno pepper, seeds and ribs discarded

1/4 tsp crushed red pepper flakes

1 pound lean ground turkey breast, skin discarded before grinding 14.5-ounce can no-salt-added diced tomatoes, undrained

8-ounce can no-salt-added tomato sauce

1 cup low-fat, low-sodium chicken broth

15-ounce can no-salt-added kidney beans, rinsed and drained

 

Nutrition Facts

 

Exchanges/Choices:

4 Very Lean Meat

2 Vegetable

1 Starch

 

Calories 271

   Calories from Fat 31

Fat 3g

    Saturated Fat 0.5g

Cholesterol 65mg

Sodium 139mg

Carbohydrate 27g

    Dietary Fiber 8g

    Sugar 10g

Protein 33g

Cooking Methods

  1. In a medium nonstick saucepan, heat the oil over medium heat. Cook the onion and garlic for about 2 minutes, or until tender-crisp.
  2. Stir in the cumin, oregano, jalapeno and red pepper flakes. Cook for 1 minute, stirring constantly.
  3. Increase the heat to medium high. Stir in the turkey. Cook for 3-4 minutes, or until browned on the outside, stirring frequently.
  4. Stir in the remaining ingredients. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, partially covered, for 30 minutes, or until the liquid has reduced by about one-third.

Fun Facts / Cooking Tips

Fresh jalapeno pepper and crushed red pepper flakes will get your attention when you sample this delicious diabetic dish.

Cooking tips: Hot chili peppers contain oils that can burn your skin, lips, and eyes. Wear rubber gloves or wash your hand thoroughly with warm, soapy water immediately after handling peppers.

 

 

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