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Ingredients
- ■1 pkg (1 lb/500 g) lean ground turkey
- ■2 tsp (10 mL) canola oil
- ■1 onion, finely chopped
- ■1 green pepper, chopped
- ■4 cloves garlic, minced
- ■1 tbsp (15 mL) chili powder
- ■2 tsp (10 mL) dried oregano
- ■1 tsp (5 mL) ground cumin
- ■1 jalapeno pepper, seeded and minced
- ■1 can (28 oz/796 mL) diced tomatoes
- ■1 can (19 oz/540 mL) red kidney beans, drained and rinsed
- ■1/2 cup (125 mL) sodium reduced vegetable broth or water
- ■1/4 cup (60 mL) tomato paste
- ■2 bay leaves
Details
Servings 4
Preparation
Step 1
1.In a large saucepan, brown turkey, breaking up with spoon. Drain using a colander and set aside. Return the empty pot to medium heat. Add oil and cook onion, green pepper, garlic, chili powder, oregano and cumin for about 3 minutes or until softened.
2.Stir in turkey and jalapeno pepper and cook, stirring for 1 minute
3.Add tomatoes, beans, broth, tomato paste and bay leaves. Bring to a boil; reduce heat, cover slightly and simmer, stirring occasionally for about 20 minutes or until thickened. Remove bay leaves before serving.
Tips:
■Cook up a big batch of chili and freeze into meal-sized portions. Perfect for those hectic days.
■Get creative and use the chili for burritos, tacos, pasta sauce, baked potatoes or to top salads.
■This flexible recipe can be tweaked into a brand-new chili. Change up the type of ground meat and swap in different beans, and you’ve got a whole new meal.
per serving (1 cup / 250 mL)
■Calories 185
■Protein 16 g
■Total Fat 5 g ■Saturated Fat 1 g
■Trans Fat 0 g
■Cholesterol 49 mg ■Carbohydrates 19 g
■Fibre 6 g
■Sodium 325 mg
■Potassium 600 mg
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