Turkey Chili

Serves 4  |  1 14 cups per serving

an aerial view of a bowl of chili with a dollop of yogurt and spoons arranged on grey table linens

Easy, hearty and delicious! This bowl of comfort is perfect on a cold evening. But it’s so tasty, you’ll want to make more often.

Calories

234
per serving

Fiber

5 g
per serving

Protein

32 g
per serving

Ingredients

12 teaspoon canola or corn oil and 12 teaspoon canola oil, divided use
1 pound ground skinless turkey breast
1 small onion, chopped (about 1 cup) 1 medium green bell pepper, chopped
1 medium green bell pepper, chopped
2 teaspoons minced garlic
3 8-ounce cans no-salt-added tomato sauce
1 cup water
1 tablespoon chili powder
1 12 teaspoons brown sugar
1 teaspoon ground cumin
12 teaspoon chipotle pepper
14 teaspoon salt
14 teaspoon pepper
2 tablespoons shredded low-fat Cheddar cheese
2 tablespoons fat-free plain Greek yogurt

 

Directions

  1. In a medium nonstick skillet, heat 12 teaspoon oil over medium heat, swirling to coat the bottom. Cook the turkey for 5 minutes, or until browned, stirring occasionally to break up the turkey.
     
  2. Remove from the heat. Set aside.
     
  3. In a large saucepan, heat the remaining 12 teaspoon oil over medium heat, swirling to coat the bottom. Cook the onion and pepper for 3 minutes, or until soft and the liquid has evaporated, stirring occasionally.
     
  4. Stir in the garlic. Cook for 1 minute, or until the garlic is soft and fragrant.
     
  5. Stir in the tomato sauce, water, chili powder, brown sugar, cumin, chipotle powder, salt, pepper, and turkey. Increase the heat to medium high. Bring to a boil, being careful not to scorch, stirring frequently.
     
  6. Reduce the heat to low. Simmer for 10 minutes, stirring occasionally. Remove from the heat. Stir in the Cheddar until it’s completely melted and no longer visible.
     
  7. Transfer to bowls. Just before serving, top each bowl with a dollop of the yogurt.
     

Level 4: Pureed
Omit the Cheddar. In a food processor or blender, process the desired serving(s) until smooth. There should be no separation of liquid. Drain as needed.

Level 5: Minced and Moist
Using a food processor, blender, or knife, process or cut the ground turkey and vegetables into pieces no more than 4 millimeters in size. The pieces should be moist and fit between the tines of a fork. If there is too much liquid, drain or cook the chili longer to thicken it to the recommended liquid consistency.

Level 6: Soft and Bite-Size
If needed, using a knife, cut the chili into pieces no bigger than 1.5 x 1.5 centimeters (the size of your thumbnail). All the 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 Analysis

(per serving)
Calories 234
Total Fat 5.5 g
   Saturated Fat 0.5 g
   Trans Fat 0.0 g
   Polyunsaturated Fat 1.0 g
   Monounsaturated Fat 1.0 g
Cholesterol 78 mg
Sodium 277 mg
Carbohydrates 20 g
   Fiber 5 g
   Total Sugars 12 g
   Includes Added Sugars 2 g
Protein 32 g

 

Dietary Exchanges

3 vegetables
3 lean meats