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 many flavors, and 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 (28oz 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 Parmigiana 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
