Hearty Turkey Chili

15 30 392
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 5
Hearty Turkey Chili
Health Highlights

Ingredients


1 tsp Canola oil (divided)
454 gm Ground turkey, extra lean
1 medium Yellow onion (about 1 cup, chopped)
1 medium pepper(s) Green bell pepper (chopped)
2 tsp Garlic (minced)
681 gm Tomato Sauce, low-sodium, canned (about 3, 8oz cans)
1 can(s) (28oz) Diced tomatoes, low sodium, canned
1 can(s) (15 oz) Red kidney beans, canned, drained (no salt added)
1 can (15oz) Black beans, canned (no salt added)
1 tbsp Chili powder
1/2 tbsp Cumin
1 tsp Paprika, smoked
1 tsp Oregano, dried (no salt added)
1/4 cup Cheddar cheese, reduced fat (18%)
6 tbsp Greek yogurt, plain, fat-free

Instructions


  1. Warm 1/2 teaspoon canola oil over medium heat in a medium nonstick skillet, swirling to coat the bottom. 
  2. Add the ground turkey and cook until browned, stirring occasionally - about 5 minutes. Remove from heat and set aside. 
  3. In a large pot over medium heat, warm the remaining 1/2 teaspoon of canola oil, swirling to coat the bottom. Cook the onion and bell pepper for 3 minutes, or until soft and the liquid has evaporated, stirring occasionally. 
  4. Stir in the garlic and cook for 1 minute, or until the garlic is soft and fragrant.
  5. Pour in the diced tomatoes and tomato sauce.
  6. Add the chili powder, cumin, brown sugar, paprika oregano, and cooked turkey to the pot. Stir to combine ingredients and increase the heat to medium-high. Bring to a boil, being careful not to scorch, stirring frequently. 
  7. Once at a boil, reduce the heat to low. Simmer for 10 minutes, stirring occasionally.
  8. Remove from heat and stir in the Cheddar until it’s completely melted and no longer visible.
  9. To serve, transfer the chili to bowls and top each with a dollop of Greek yogurt.

Notes:

Texture Modifications for Stroke Recovery:

  • Pureed: Omit the Cheese. Process desired portions of chili in a food processor or blender until smooth. There should be no separation of liquid. Drain as needed. 
  • Minced: Using a food processor, blender, or knife, process or cut the ground turkey and vegetables into pieces small enough to fit between the tines of a fork. The pieces should be moist. If there is too much liquid, drain or cook the chili longer to thicken it to the recommended liquid consistency. 
  • Soft and Bite-Sized: Make sure pieces of vegetables and turkey are no bigger than the size of your thumbnail. All vegetables should be fully cooked and soft. If there’s too much liquid, drain or cook the chili longer to thicken it to the recommended liquid consistency.

Nutrition Facts

Per Portion

Calories 392
Calories from fat 59
Calories from saturated fat 23.3
Total Fat 6.6 g
Saturated Fat 2.6 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 2.0 g
Cholesterol 55 mg
Sodium 685 mg
Potassium 1824 mg
Total Carbohydrate 51 g
Dietary Fiber 18.8 g
Sugars 6.4 g
Protein 42 g

Dietary servings

Per Portion


Meat 1.0
Meat Alternative 1.0
Milk Alternative 0.4
Vegetables 3.2

Energy sources


Pygal42%464.9554983863324173.0312541566463315%382.70346609265124282.708344934138943%294.4080009572175.6590538013953742%15%43%CarbohydratesFatProtein

Meal Type(s)

Main




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