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Turkey Chili

  0096 332

Serves 6; 1 1/3 cups per serving

Ingredients

  • Cooking spray
  • 1 1/2 tablespoons canola or corn oil
  • 1 medium or large onion, chopped
  • 1 pound 4 ounces ground skinless turkey breast
  • 2 large garlic cloves, minced, or 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder
  • 1/2 teaspoon pepper
  • 1/2 teaspoon ground cumin
  • 1 15.5-ounce can no-salt-added pinto beans, rinsed and drained
  • 1 15.5-ounce can no-salt-added black beans, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 3/4 cups fat-free, low-sodium chicken broth
  • 1 cup frozen whole-kernel corn
  • 1 6-ounce can no-salt-added tomato paste
  • 4 medium green onions, green part only, sliced

Nutrition Facts

  • Calories                                   347
  • Total Fat                                 5.0 g
  • Saturated Fat                         0.5 g
  • Polyunsaturated Fat            1.5 g
  • Monounsaturated Fat         2.5 g
  • Cholesterol                            64 mg
  • Sodium                                   129 mg
  • Carbohydrates                     42 g
  • Fiber                                       10 g
  • Sugars                                    14 g
  • Protein                                   34 g

 

Dietary Exchanges: 2 starch, 2 vegetable, 3 1/2 very lean meat

Preparation

  1. Lightly spray a Dutch oven with cooking spray. Add the oil and heat over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft, stirring occasionally.
  2. Reduce the heat to medium. Stir in the turkey. Cook for 5 minutes, or until browned, stirring frequently to turn and break up the turkey.
  3. Stir in the garlic, chili powder, pepper, and cumin. Stir in the remaining ingredients except the green onions. Cook for 5 to 7 minutes, or until heated through, stirring frequently. Just before serving, sprinkle with the green onions.

© American Heart Association. Look for other delicious recipes like this from our Go Red For Women magazine cookbooks published by Publications International, Ltd. (PIL) at ShopHeart.org.

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