20-Minute Turkey Chili

14 30 522
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 4
20-Minute Turkey Chili
Health Rating
An easy, healthy and warming chili that's ready in under 30 minutes.

Ingredients


1 tsp Olive oil
1 large Yellow onion (chopped)
2 clove(s) Garlic (minced)
454 gm Ground turkey, lean
1/2 tsp Salt (or to taste)
1/2 tsp Black pepper (or to taste)
2 tbsp Tomato paste, canned
1 can(s) (16 oz) Diced tomatoes, canned
2 cup Sweet yellow corn (or 1 can)
1 can (15oz) Black beans, canned (BPA-free can)
1/2 tbsp Hot pepper (chili) flakes
3/4 cup, shredded Cheddar cheese (plus extra for garnish, optional)
2 tbsp Cilantro (coriander) (chopped for garnish optional)
4 tsp Sour cream, 14% M.F. (optional for garnish)

Instructions


1. Heat a non-stick deep skillet over medium heat. Add olive oil, onion and garlic. Cook for about 3 minutes.

 

2. Add ground turkey and break into pieces. Brown the meat, about 5 minutes. Season with salt and pepper.

 

3. Stir in tomato paste and cook for a minute. Add diced tomatoes, sweet corn, blacks beans and hot chili flakes.

 

4. Cover with a lid and cook for 10 to 15 minutes.

 

5. Remove from heat, add shredded cheese and mix well. Garnish with cilantro and serve. Optional: top with sour cream and additional cheese.

Nutrition Facts

Per Portion

Calories 522
Calories from fat 174
Calories from saturated fat 74
Total Fat 19.4 g
Saturated Fat 8.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 6.7 g
Cholesterol 124 mg
Sodium 1168 mg
Potassium 1406 mg
Total Carbohydrate 48 g
Dietary Fiber 12.5 g
Sugars 7.6 g
Protein 39 g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.6
Milk Alternative 0.5
Vegetables 3.3

Energy sources


Pygal37%460.0697752833728159.0988358674793833%362.14487269513506280.914241711878430%308.9103798115959143.557523373495737%33%30%CarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Never eat poultry that is raw, or not cooked through. Internal temperature should be 165F or 74C degrees.

Storage

You can double the batch and freeze any leftovers for quick dinners. Ensure to fully warm through the chili when re-heating to an internal temperature of 165F or 74C degrees.


Nutritional Highlights:

Turkey

High in protein, vitamins and minerals as well as the amino acid tryptophan that's needed to make serotonin important for mood and energy support.

Recipe from:
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