|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 19g||24%|
|Saturated Fat 6g||31%|
|Total Carbohydrate 95g||35%|
|Dietary Fiber 27g||95%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
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 tablespoon 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 tablespoons chili powder
- 2 teaspoons ground cumin
- 1/2 teaspoon oregano
- 1/2 teaspoon ground coriander
- 1 (14.5-ounce) can crushed tomatoes
- 1( 8-ounce) can tomato sauce, no salt added
- 1 (15-ounce) can black beans (rinsed and drained)
- 4 tablespoons fat-free sour cream or yogurt
- Optional: 4 tablespoons fresh cilantro (chopped)
Gather the ingredients.
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 to 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.
Serve and enjoy!
- 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 teaspoon of 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.
- Add a can of drained sweet corn, which makes a nice addition.