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Turkey Chili with Vegetables

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Turkey Chili With Vegetables -- Serves 6, 1¼ cup per serving


1 medium onion
2 medium carrots
3 cloves garlic
1 large green bell pepper
1 (15½-ounce) can red or white kidney beans, no salt added
1 Tablespoon canola oil
1 pound ground turkey
2 (14½-ounce) cans diced tomatoes,
No salt added
1 cup water
3 Tablespoons chili powder
1 Tablespoon ground cumin
¾ teaspoon salt

Optional Ingredients:

1 medium lime
2⁄3 cup low-fat plain yogurt


Rinse and peel onion and carrots. Peel garlic. Rinse bell pepper. Remove core and seeds. Dice onion, carrots, and bell pepper. Mince garlic. If using lime, rinse now. Cut into wedges. In a colander, drain and rinse beans. In a large pot over medium-high heat, heat oil. Add turkey and brown. Add onion, carrots, bell pepper, and garlic to pot. Cook until onions are soft and carrots are somewhat tender, about 5 minutes. Add beans, tomatoes, water, chili powder, and cumin to pot. Season with salt. Lower heat to medium. Cook until all flavors have blended, about 15 minutes. If using lime and yogurt, squeeze juice from lime wedges on top of chili or serve on the side. Top each serving with 1 Tablespoon yogurt.

Chef’s Notes

• Serve with cornbread, brown rice, or whole wheat noodles. Or, use to top baked potatoes.

• Try black beans or chickpeas in place of the kidney beans.

• Chili can be frozen in batches to eat later. Store in an airtight container into eat later. Store in an airtight container in the freezer for up to 2 weeks.

Nutrition Facts

Servings Per Container 6

Amount Per Serving
Calories 290 Calories from Fat 100
Total Fat 11g
Saturated Fat 2.5g
Trans Fat 0g
Cholesterol 60mg
Sodium 430mg
Total Carbohydrate 27g
Dietary Fiber 10g
Sugars 10g
Protein 21g

(source: Cooking Matters for Adults)

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