|
If it's football season, it must mean CHILI! Problem is,
chili can be pretty fat-laden when you use ingredients such as
ground beef and sausage and top each serving with sour cream and
grated cheddar. In fact, just 1 cup of regular chili without
toppings can have as much as 680 calories and 59 grams of fat
(that's 79 percent calories from fat)! And the sodium can reach 1,200 mg - more than half a day's worth.
This version has the same intense flavor as the original but
uses lean ground turkey breast (no skin) to significantly reduce
calories and fat. The addition of herbs, spices and chipotle
chilies in adobo (smoked jalapenos in a spicy tomato sauce)
creates a rich chili with tremendous depth. The beans not only
add flavor and texture; they're an excellent source of
fiber. Serve the chili with a wedge of whole grain bread and a
mixed green salad, and you've got perfect football food.
Ingredients
1 pound ground turkey breast (ground without skin)
2 teaspoons olive or vegetable oil
1/2 Spanish onion, chopped (about 1 cup)
2 celery stalks, chopped
2 garlic cloves, minced
2 tablespoons chili powder
2 tablespoons minced chipotle in adobo (from 7-ounce can)*
1 tablespoon ground cumin
1 teaspoon dried Mexican or regular oregano
1 28-ounce can crushed tomatoes
2 cups reduced-sodium, nonfat chicken broth
1 8-ounce can tomato sauce
1 15-ounce can red kidney beans, rinsed and drained
1 15-ounce can white (cannellini) beans, rinsed and
drained
1/3 cup chopped fresh cilantro
1/2 cup nonfat sour cream (garnish)
1/2 cup chopped green onions (garnish)
* Sold with Mexican ingredients in most supermarkets.
Directions
Place a large stockpot over medium-high heat. When pan is hot,
add turkey (a hot pan prevents sticking). Saute turkey
until browned and cooked through, breaking up the meat as it
cooks. Transfer to a colander to drain.
Meanwhile, heat oil in the same stockpot over medium-high
heat. Add onion, celery and garlic and saute 3 to 4 minutes,
until tender and golden. Return turkey to pot. Add chili powder,
chipotle in adobo, cumin, and oregano and mix well. Add tomatoes,
chicken broth, tomato sauce, and both beans and bring mixture to
a boil. Reduce heat, partially cover and simmer 30 minutes (and
up to 1 hour). Remove from heat and stir in cilantro.
Ladle chili into bowls and top with sour cream and green
onions. Serves 6
Nutritional information per
serving
(with sour cream and green onions):
Calories: 353
Fat: 3 grams (8%)
Protein: 32 grams
Carbohydrates: 49 grams
Sodium: 809 mg
Return to the previous page
|
