Turkey Chili - 28g Carbs, 8g Fiber
From: The South Beach Diet Parties & Holidays Cookbook
With leftover white-meat turkey and a few pantry items, you can whip
up this one-pot favorite with little effort. Make the chili within a
couple of days so the leftover turkey doesn't dry out. Salt-free pinto
beans are available in supermarkets or health-food stores. Spice lovers
can add a few dashes of hot pepper sauce to turn up the heat. Football
anyone?
Prep Time: 10 min
Cook Time: 1 hr 10 min
Total Time: 1 hr 20 min
Servings: 4
2 tsp olive oil, extra-virgin
1 medium onion, chopped
2 cloves garlic, minced
2 tsp cumin, ground
1 Tbsp chili powder
1 tsp oregano, dried
1/4 tsp cinnamon, ground
1 (14 1/2 oz can) chicken broth, less sodium
1 (28 oz can) tomatoes, diced, no salt added
1 Tbsp tomato paste, no-salt-added
1 lb turkey, breast (cooked), skin removed, cubed (about 3 cups)
1 (15 oz can) pinto beans, unsalted
Salt, to taste
Black peppercorns, freshly ground, to taste
2 medium scallions (green onions), thinly sliced (optional)
MAKE-AHEAD: Chili can be frozen for up to 1 month.
Heat oil in a large nonstick saucepan over medium heat. Add onion and
cook until softened, about 5 minutes. Add garlic and cook 1 minute more.
Stir in cumin, chili powder, oregano, and cinnamon. Add broth, tomatoes,
and tomato paste. Simmer, partially covered, until slightly thickened,
about 30 minutes.
Add turkey and beans and their liquid; simmer 30 minutes more, stirring occasionally. Season to taste with salt and pepper. Top with scallions,
if desired. Serve hot.
Serving Size: 1 3/4 cups
Servings: 4
Nutrition per Serving:
330 Calories, 4g Total Fat, 0.5g Saturated Fat, 390mg Sodium,
28g Carbs, 8g Dietary Fiber, 45g Protein
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