I have been in the mood for chili for a few weeks now. But with the transition between homes, I haven’t done much cooking. I guess I’m getting a little more settled because I made Turkey Chili this morning.
You read that right. This. Morning. I didn’t get to it last night and needed something to eat for lunch. So, I prepared it before going to work. You gotta do what you gotta do.
I’m made this recipe several times now. It’s full of veggies, good for you beans and ground turkey instead of beef. Veggie wise, it has your typical onions and tomatoes. But it also has red bell pepper and corn. I’ve thought of trying to sneak in some other veggies without turning it in to a stew. I still want the essential flavor to be chili since that’s what it is. I’m sure you can easily add mushrooms and maybe even a carrot. I’ve seen several veggie chili’s have zucchini and yellow squash in them. I’m sure that would work but I’m not quite on board yet. I’ll let you know if I ever give it a try. 😉
Beans are an excellent way to stretch a meal. They’re good for you too. Most people think of meat, eggs and dairy when thinking of protein. But there are a lot of non-animal sources of protein out there as well. Beans are one of those. 1 cup of dark red kidney beans will provide 16 grams of protein; whereas 1 cup of black beans has 15 grams.
An easy way to make your chili lighter is to switch out the ground beef for ground turkey. I’ll be honest, I hardly ever purchase beef anymore. Ground turkey is where it’s at people! It’s cheaper, lower in calories, lower in smart points and still tastes great. Protein wise, it appears 90/10 ground turkey and 80/20 ground beef has the same amount – 15 grams per 3 oz. Calorie wise though, the same amount of ground turkey has 120 calories where as ground beef has 216 calories. It’s a no brainer!
Chili is one of the easiest meals to put together. Other than chopping a few items, it’s pretty much a dump and wait sort of meal. This is what I use in mine
While browning your ground turkey, add in chopped onion and garlic. Don’t forget to season with salt and pepper.
Then add your red bell pepper.
It doesn’t really matter the order you add the remaining items but I prefer to add the seasoning first, stir and then add everything else. You can purchase premade chili seasoning and it will work just fine. Or you can make your own. I do both…depending on my mood. Today I made my own with ground cumin, chili powder and paprika.
You might not think this is enough seasoning. I didn’t. In fact, just about every time I make this, I question it. But I remember that I never add more and it turns out tasty. So I leave it be. If you want to increase the amounts of seasonings, have at it. Make it yours.
Now add in tomato sauce and diced tomatoes.
It’s time for the fun stuff…uh it’s all fun!…but I’m talking about beans and corn. There’s dark red kidney beans in there. Promise. I just didn’t take a picture. Oops!
Right now it’s a little on the thick side. I happen to like it thick but it can get too thick after sitting for a while. So while the flavors come together I like to put the lid on the pot. It does wonders.
It’s so good! Good for you too!!
Here’s the recipe:
8 points per serving
- 1 lb ground turkey
- 1 small yellow onion
- 2 cloves garlic
- 1 red bell pepper
- 1 tsp ground cumin
- 1/2 Tbsp chili powder
- 1/2 tsp paprika
- 8 oz tomato sauce
- 15 oz diced tomatoes
- 15 oz dark red kidney beans
- 15 oz black beans, drained and rinsed
- 1 cup frozen corn
- Brown ground turkey, breaking up as it cooks.
- Add in chopped onion and chopped garlic.
- After turkey and veggies are cooked, add in cumin, chili powder and paprika. Feel free to increase the amount of each if you like.
- Stir in tomato sauce and diced tomatoes. This is when it really starts to look like chili. =)
- Add in both beans and frozen corn. At this point, it’s pretty much done. You just want all of the flavors to come together.
- Cover and simmer for around 30 minutes.
- Serves 5 at 8 points each (about 1 1/4 – 1 1/3 cups). If only making 4 servings, it will be 10 points each.