Healthy Superbowl Recipes: Turkey Chili

I’ll leave you with one more recipe before you start cooking for your indoor-tailgate…Turkey Chili. Chili is not something that I know too much about, but you definitely could use soy meat to replace the turkey in this recipe if you’re a vegetarian. (Guaranteed your guests probably wouldn’t even notice.) This recipe is easy–cook as directed and then toss everything into a Crockpot! You’ll have forgotten all about it while you’re busy cooking all the other great recipes David Kirsch gave us to have a healthy Superbowl party, and all of a sudden it’ll be time to serve!

TURKEY CHILI

Double this recipe, making a big pot of the stuff at the beginning of the week. Whenever you are rushed and don’t have time to prepare a more elaborate lunch or dinner, serve up some leftovers. The chili always tastes better the second time around.

 

· Nonfat cooking spray

· 1 pound lean ground turkey

· Salt

· Pepper

· 1 cup peeled and grated carrot

· 2⁄3 cup chopped onion

· 2⁄3 cup chopped celery

· 1 clove garlic, minced

· 2 teaspoons chili powder

· 1 teaspoon paprika

· 1 teaspoon ground cumin

· 1⁄8 teaspoon ground cayenne

· 1 141⁄2-ounce can chopped plum tomato in juice

· 1⁄2 cup low-fat, low-sodium chicken broth

· 1 bay leaf

 

1.  Heat a 3-quart nonstick saucepan over high heat and coat with cooking spray.

2.  Add the turkey, and season to taste with salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned.

3.  Remove to a bowl, and cover with foil to keep warm.

4.  Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.

5.  Add the chili powder, paprika, cumin, and cayenne. Cook, stirring, for 1 minute.

6.  Increase the heat to medium, and add the tomato, stock, and bay leaf. Bring to a boil over high heat.

7.  Reduce the heat to medium-low, and simmer for 15 minutes, covered.

8.  Add the browned turkey, and simmer for 5 minutes more.

9.  Remove and discard the bay leaf before serving.

 

Makes 4 servings. Per serving: 240 calories, 23 g protein, 15 g carbohydrate,

10 g fat, 3 g saturated fat, 4 g fiber, 8 g sugar

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