Turkey Chili with Cilantro and Green Onion Pesto - 31.1g Carbs, 11.5g Fiber, 9.2g Sugar
From: www.relish.com - Recipe by: Jean Kressy
A simple pesto made with pistachios, cilantro and green onion deliver
so much flavor, you'll never eat chili without it again.
Chili is one of the easiest dishes to turn into a healthful meal. In
this version, ground lean turkey is used and the proportion of ingredients
is tipped in favor of the veggies.
Servings: 6
--> Chili
1 lb ground lean turkey
1 cup diced red onion
1 cup diced green bell pepper
1 cup diagonally sliced carrots
2 medium zucchini (total 1 lb), quartered lengthwise and sliced 1/2-inch thick
1 (28 oz can) crushed tomatoes
1 (15 1/2 oz can) black beans, rinsed and drained
2 cups water
1 Tbsp chili powder, or to taste
1 tsp roasted ground cumin
1 tsp dried oregano
Salt (Omitted for Nutrition)
Pepper, to taste
1 (7 1/2 oz can) chipotle chiles in adobo sauce
Hot cooked brown rice (Not included in Nutrition)
--> Pesto
3 Tbsp pistachio nuts
1 1/3 cups packed fresh cilantro
1/2 cup packed fresh flat-leaf parsley leaves
3 green onions (white and light green parts), chopped
3 Tbsp water
2 Tbsp extra-virgin olive oil
1 Tbsp lime juice
2 Tbsp grated Parmigiano Reggiano cheese
1/4 tsp salt (Omitted for Nutrition)
Freshly ground black pepper
To prepare chili, heat a Dutch oven or large pot over medium-high heat.
Crumble turkey into pot; cook, stirring to crumble, until turkey is
browned. Add onion, green pepper, carrots and zucchini. Cook, stirring occasionally, until onion is softened, about 8 minutes. Add tomatoes,
beans, water, chili powder, cumin, oregano, salt and pepper.
Remove 2 chiles and 1 teaspoon adobo sauce from can; reserve remaining
chiles and sauce for another use. Mince the chiles; add minced chiles
and the 1 teaspoon adobo sauce to chili; stir to combine. Cover and
bring to a simmer, reduce heat and simmer 45 minutes.
To prepare pesto, place pistachios in processor and finely chop. Add
cilantro, parsley and onion; pulse to coarsely chop. With motor running,
add water, oil, lime juice, cheese, salt and pepper and process until
blended.
Makes: about 3/4 cup pesto
Serve chili with rice and pesto.
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 563 g
Nutrition per Serving:
331 Calories, 122 Calories from Fat, 13.6g Total Fat, 2.6g Saturated Fat,
0g Trans Fat, 52mg Cholesterol, 836mg Sodium, 31.1g Total Carbs,
11.5g Dietary Fiber, 9.2g Sugars, 25.8g Protein
Vitamin A 137% - Vitamin C 108% - Calcium 16% - Iron 47%
Nutrition Grade: B+
Good points:
High in dietary fiber
High in iron
Very high in vitamin A
Very high in vitamin C
Bad points:
High in sodium
