There are all kinds of ways to make chili: with meat; without meat; and if you use meat, different kinds of meat. This particular low-fat chili uses ground turkey, which is nice and lean, especially if you opt for the 99 percent fat-free variety. It's a good alternative to ground beef. This turkey chili makes an ideal family supper and is one of my fall and winter favorites. It's hearty, healthy and easy to prepare. Serve with a dollop of fat-free Greek yogurt, which is a healthier alternative to sour cream, yet still manages to be thick and tangy, just like sour cream.
- 1 tbsp. olive oil
- 1 large onion, finely chopped
- 1 red bell pepper, seeded and chopped
- 1/2 stick of celery, chopped
- 2 garlic cloves, minced
- 3/4 pound 99 percent fat-free ground turkey
- 2 tbsp. chili powder
- 2 tsp. ground cumin
- 1/2 tsp. oregano
- 1/2 tsp. ground coriander
- 1 14 1/2-ounce can crushed tomatoes
- 1 8-ounce can tomato sauce, no salt added
- 1 15-ounce can black beans, rinsed and drained
- 4 tbsp. fat-free sour cream or yogurt
- Optional: 4 tablespoons fresh cilantro (chopped)
- Heat oil in a large skillet or Dutch oven.
- Add onion, celery, chopped pepper, and garlic.
- Cook for 5 minutes or until onions are translucent.
- Crumble the turkey into the pan, breaking it apart with a wooden spoon.
- Cook for about 5 minutes or until no longer pink.
- Stir in chili powder, cumin, coriander, and oregano.
- Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally.
- Add beans, mix well and cook on low heat for a further 5-10 minutes.
- Ladle into bowls.
- Add a dollop of fat-free plain Greek yogurt or low-fat sour cream, plus some fresh chopped cilantro if you have it.
Per Serving: Calories 298, Calories from Fat 51, Total Fat 5.7g (sat 0.6g), Cholesterol 35mg, Sodium 440mg, Carbohydrate 32.9g, Fiber 10.2g, Protein 28.8g
Notes and Tips
You can substitute lean ground chicken or extra-lean ground beef for the turkey. Lean ground turkey rather than 99 percent fat-free turkey is less lean (about the equivalent of extra-lean ground beef), but more flavorful.
If you want to add a little more heat, add a finely chopped chipotle chile with a little (i.e., a teaspoon) adobo sauce.
Canned fire-roasted tomatoes are delicious. We often use these instead of plain canned tomatoes.
Feel free to use pinto beans or kidney beans instead of black beans, or use a variety. Indeed, you can flesh out the chili by adding an extra can of beans.
We sometimes add a can of drained sweet corn, which makes a nice addition.
|Nutritional Guidelines (per serving)|
|Total Fat||19 g|
|Saturated Fat||6 g|
|Unsaturated Fat||8 g|
|Dietary Fiber||27 g|