Tuesday, April 17, 2012

Yummy Chili!

We love chili, but our old version had beef and italian sausage, not so good for you. So I took my usual recipe and replaced the beef and Italian sausage with extra lean ground turkey and the vegetable oil for cooking spray. My usual recipe comes from America's Test Kitchen, The Complete America's Test Kitchen TV Show Cookbook.

Cooking Spray
2 medium onions chopped

1 medium red pepper, cut into 1/2 inch dice
6 medium garlic cloves minced
1/4 c. chili powder
1 T. ground cumin
2 tsp. ground coriander
1 tsp. red pepper flakes
1 tsp. dried oregano
1/2 tsp. cayenne pepper
2-2.5 lbs extra lean turkey breast
2 (15 oz) cans dark red kidney beans, drained and rinsed
1 (28 oz) can diced tomatoes
1 (28 oz) can tomato puree

Heat the cooking spray in a large pot or dutch oven. Over medium heat, add the onions, peppers and garlic. Cook for about 3 minutes, until they begin to soften. Then add the chili powder, cumin, red pepper flakes, oregano, cayenne pepper, and coriander. Cook until the veggies are softened and beginning to brown, about 7 minutes or so. Increase heat to medium high and brown half of the turkey. Once that half is browned, add the other half. Be sure to break up the big pieces of turkey with your wooden spoon.

Add the beans, tomatoes with juice, and tomato puree. Bring to a boil then reduce the heat and simmer 1 hour, covered, stirring occasionally. Remove the lid and continue to simmer for another hour, stirring occasionally.

Every cup (this recipe makes 15 cups) is only 159 calories, 1.1 g fat, 4.8 g dietary fiber, 5.2 g sugars, and 21.3 g protein.

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