Turkey and Bean Chili

 

This is great fall meal; quick, tasty and low calorie.  Serve with homemade corn bread.

 

Ingredients:

 

1 cup red onion, chopped

 

1 poblano, jalapeño or habanero chile (depending on how hot you like your chili), chopped

 

1 teaspoon minced garlic

 

1 ¼ pounds 1 percent fat ground turkey

 

1 tablespoon chili powder

 

2 tablespoons tomato paste

 

2 teaspoons dried oregano

 

1 teaspoon ground cumin

 

1/4 teaspoon pepper

 

1 14-ounce can cannellini beans, rinsed and drained

 

1 14-ounce can diced tomatoes, undrained

 

14 ounces low fat, lower- sodium chicken broth (Trader Joe’s low fat broth is a good choice)

 

Fresh chopped cilantro for garnish

 

Heat a large saucepan over medium heat.  Add the first four ingredients and cook for 6 minutes, or until turkey is cooked, breaking up turkey with a wooden spoon.  Stir in chili powder and next 7 ingredients; bring to a boil.  Reduce heat and simmer for 10 minutes.  Garnish with the chopped cilantro.

 

Serves 6

 

Per Serving:

 

Calories: 211

Fat: 6.5g

Protein:  22.5g

Carbohydrate: 16.4g