Healthy Turkey Chili

Meat, Other

Contributed by: BMC Teaching Kitchen

Healthy Turkey Chili

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Don't have all these ingredients on-hand? No problem! You can substitute other vegetables (for example, regular potato, or squash instead of sweet potato; your favorite veg instead of bell pepper). You can substitute ground turkey for lean ground beef, crumbled tofu, an extra can of beans, another protein of choice, or simply leave it out. Season as you please.

Add toppings of your choice such as sour cream, shredded cheese, guacamole, chopped avocado, red onion, fresh herbs, or a squeeze of lime-- to name a few!

This is a complete meal, with starchy vegetables (beans and sweet potato), non-starchy vegetables (peppers, onions, carrots), and protein (ground turkey). It makes 8 large portions, and can be easily frozen for 3 months.

Enjoy this hearty, veggie-packed chili by Ashley of Fit-Mitten-Kitchen.

Serves:
8 servings
Total Time:
85 minutes
Prep Time:
40 minutes
Cook Time:
45 minutes

Ingredients


Carrots - 2 medium or 1 large Peppers - 2 bell peppers, any color Onion - 1 large onion (white, yellow or red) Oil - 2 Tablespoons olive, avocado, canola, peanut, or sesame oil Turkey - 1 lb, ground (93% or 99% lean) Garlic - 3 cloves Tomato_paste - 3 Tablesoons, or substitute ketchup Chili_powder - 2 teaspoons (up to 2 Tablespoons) Cumin - 1 teaspoon (up to 1 Tablespoon) Oregano - ⅓ teaspoon, dried (up to 1 teaspoon) Paprika - ⅓ teaspoon (up to 1 teaspoon) Cayenne - ¼ teaspoon (optional) Sweet_potato - 1 medium Tomato_Sauce - 15 oz, low-sodium Diced_tomatoes - 15-oz can, low sodium Black_beans - 15.5-oz, can, low-sodium Kidney_beans - 15.5-oz, canned, low-sodium Water - 2 cups Salt - 1 ½ teaspoons (less if your tomato sauce, diced tomatoes, and beans are not low in sodium)

Instructions

Step 1
Dice your onion, bell peppers and carrots to equal sizes (½ to 1-inch dice). Mince garlic. Dice your sweet potato and set aside. Drain and rinse beans and set aside.
Step 2
Heat oil in a large pot over medium heat. Add onions, peppers, carrots and a pinch of salt. Cook until softened, stirring regularly, about 7 minutes.
Step 3
Add minced garlic and stir for 30 seconds. Then, add turkey and a pinch of salt, mashing well with a fork, and allow to brown on all sides.
Step 4
Add tomato paste or ketchup and your spices. Stir to combine. Cook for about 2 minutes.
Step 5
Add tomato sauce, diced tomatoes, water, sweet potato, beans and remaining salt. Stir to combine.
Step 6
Bring the stew to a simmer, then reduce heat to low and cook for about 45 minutes, uncovered, until desired thickness is achieved.
Step 7
Serve with toppings of choice such as sour cream, shredded cheese, avocado, diced tomato, diced red onion, a squeeze of lime, fresh herbs or something else.

Notes

The sodium content of this dish is based on use of low sodium tomato sauce, canned tomatoes, and canned beans. Buying regular (not low-sodium versions) will result in a higher sodium dish. If you can't find low-sodium canned tomato products and beans, leave out the added salt.

Nutrition Information

Calories:
323 Calories
Fat:
11
Saturated Fat:
2
Carbohydrates:
Net Carb: 31
Dietary Fiber:
9.5
Protein:
25
Sodium:
461