Winter is here, and it’s a perfect time to make a pot of chili to enjoy during the big game or just to have for a cozy night at home.
Prep time: 10 minutes
Makes 6 servings
Serving size: 2 cups
2 tbsp. olive oil, divided
1 yellow onion, peeled and diced
1 pound lean, ground turkey
1 green bell pepper, diced
1 jalapeno, seeded, ribbed, and chopped – optional
2 tbsp. minced garlic
1 cup low-sodium chicken or vegetable broth
1 32-ounce can no-salt added diced tomatoes
1 15-ounce can low-sodium black beans 1 15-ounce can low-sodium corn
4 tbsp. chili powder
1 tbsp. ground cumin
1 16-ounce can fat-free refried beans
1. In a deep pot over medium-heat, add 1 tablespoon oil and onion and sauté 3 minutes.
2. Add ground turkey and stir to combine. Break up any large chunks with a wooden spatula. Cook until lightly browned and remove to plate.
3. Add the rest of the oil, bell pepper, jalapeno, and garlic. Sauté until vegetables are soft, about 5 minutes. Add broth and deglaze bottom of pan by scraping up any brown bits.
4. Add cooked turkey, tomatoes, black beans, corn, chili powder, and cumin. Stir well to combine.
5. Add spicy refried beans to thicken the chili and mix well. Simmer over low heat for 5-10 minutes more, then serve in bowls.
6. Sprinkle with toppings as desired.
Note: To seed a jalapeno, use a paring knife to cut off the stem and then cut in half lengthwise. Cut out the seeds and then run the knife along the skin at the ribs to remove the ribs. Don’t skip this step unless you like your chili spicy!
Nutrition Facts (per serving): Calories: 400; Carbohydrates: 46; Fat: 12 grams; Protein: 26 grams; Sodium: 640 mg; Fiber: 12 grams
Related: Chicken Lettuce Wraps
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The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns.
Reference: “Cooking Your Weigh to Health.” Intermountain Healthcare, 2015. Web. 16 Oct. 2018.
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