Turkey Chili

Did you know that beans have more cholesterol-fighting antioxidants than any other fruit or vegetable? Just ½ cup of beans contains more than 13,000 units of antioxidant power. Beans contain phenolic compounds, which lower cholesterol, blood sugar, and the risk of breast cancer, according to Dr. Oz who has red kidney beans at the very top of his Ultimate Antioxidant Checklist. We love this chili recipe that uses turkey instead of beef, providing a leaner version of traditional chili that is lower in saturated fat. The best part is that it’s healthy and easy – prep time is less than 30 minutes!

Colorful Turkey Chili

1 tablespoon vegetable oil
1 – 1.3 pounds lean ground all-natural turkey breast or thigh
1 large red onion, chopped
1 medium green pepper, chopped
1 medium red pepper, chopped
1 (28-oz) can diced tomatoes – we like Muir Glen Organic Fire Roasted Diced Tomatoes
1 cup (8 oz) jarred mushroom or marinara sauce – we like Rao’s Homemade Tomato Basil sauce
3 teaspoons chili powder, or to taste
1 to 2 teaspoons sea salt, or to taste
1/8 teaspoon cayenne red pepper, or to taste
1/8 teaspoon paprika
Hot sauce, to taste (optional)
1 (15-oz) can white kidney beans, drained and rinsed
1 (15-oz) can red kidney beans, drained and rinsed
1 (15-oz) can black beans, drained and rinsed

1. In a large saucepan, heat vegetable oil over medium heat. Add ground turkey, onion and peppers, stirring often until meat is browned and onion is tender, about 10 minutes.

2. Stir in whole can of diced tomatoes. Add mushroom tomato or marinara sauce, chili powder, salt, cayenne, paprika and hot sauce. Bring to a simmer. Cover and cook for 30 minutes to 1 hour, stirring occasionally. Stir in the beans and cook another 20-30 minutes on low to heat thoroughly. May also be done in a slow cooker.

Nutritional Information

Per serving (15 oz/422g-wt.): 370 calories (90 from fat), 12g total fat, 2g saturated fat, 26g protein, 46g total carbohydrate (8g dietary fiber, 7g sugar), 60mg cholesterol, 820mg sodium.

Image courtesy of The Healthy Pantry.
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One response to “Turkey Chili

  1. Pingback: Foods & Supplies In Advance of Hurricane Irene « THE URBAN CLINIC·

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