Tuesday, September 2, 2014

2 Bean Turkey Chili !

Chili is one of my favorite things to eat this time of year. So, I wanted to post a healthy version of it. It is provided by Gracious Pantry. 

1 1/2 pound lean, ground turkey
5 cloves garlic, chopped fine
1 medium yellow onion, chopped
1 tablespoon olive oil
1 (28 ounce) can diced tomatoes (not drained)
1 (15 ounce) can black beans, no sugar added, drained and rinsed
1 (15 ounce) can kidney or cannellini beans, no sugar added, drained and rinsed
1 pound frozen corn (optional)
2 teaspoons ground cumin
1 tablespoon chili powder
1 (12 ounce) jar of your favorite salsa


In a large pot, saute’ the garlic and onion in the olive oil.
Stir in the meat and brown, breaking it up as you stir.
Stir in everything else and cook over medium-high heat until the meat is cooked through. Stir frequently to avoid any burning on the bottom of your pot. If you need extra liquid, you can always stir in a little chicken broth to get the consistency you like. But I found that the salsa was enough. Do what suits your tastes.
Allow to cool and serve.
Note: If you can manage it, store this overnight and enjoy the next day. The flavor is even better on the second day when the flavors have really melded. Yum!

Nutritional Content:
(Data is for 1/2 cup)

Calories: 122
Total Fat: 4 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 27 mg
Sodium: 238 mg (this will vary widely based on salsa used)
Carbohydrates: 13 gm
Dietary fiber: 4 gm
Sugars: 0 gm
Protein: 10 gm
Estimated Glycemic Load: 5

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