Saturday I spent the day working on a Habitat for Humanity project. I came home exhausted. I had bought ground turkey the day before and decided to make turkey chili. Turkey is a good substitution for beef in chili. The taste is almost identical and maybe even better.
I like my chili thick. This recipe results in a chili with a lot of texture. I know what some of you are thinking… carrot in chili! Trust me, give it a try. It adds a nice crunch. When chopping the vegetables, don’t over cut them. Allow them to be about a ¼ – ½ inch dice. This gives the chili more bulk.
Chili is an excellent choice for bariatric patients. It is relatively high in protein with little fat or sugar. It freezes beautifully and is easily reheated. Cook this large pot, and you will be set for many meals.
2 TBS olive oil
1 cup onion
1 tsp. chopped garlic
1 ¼ lb. of 93% lean ground turkey breast
1 large carrot
1 stalk celery
1 medium green bell pepper
3 TBS chili powder
1 tsp. cumin
1 tsp. salt
1/2 tsp. black pepper
1/2 tsp. red pepper flakes
1 14 oz. can diced tomatoes
1 4 oz. can of diced green chilies
1 14 oz. can of kidney beans
1 14 oz. can of black beans
1 13 oz. can of fat-free chicken broth
1 12 oz. can of tomato juice
2 cups of shredded cheddar cheese
In a large Dutch oven on medium high heat, sauté onion and garlic in the olive oil until soft, about 3-5 minutes. Take care not to burn the garlic. Coarsely chop all of the remaining vegetables and add them to the Dutch oven along with the ground beef. On medium high heat stir and break up the turkey with the vegetables. Continue to cook until no longer pink, about 5 minutes. Do not worry if the turkey is not completely cooked. Add spices, tomatoes, beans, chilies, broth and tomato juice. Raise heat and bring to a boil. Reduce heat to a simmer. Allow chili to cook at least an hour for flavors to blend. Two hours makes a much more delicious chili with deeper flavor. Optionally serve topped with ¼ cup of cheddar cheese. Serves 12.
Cal. 255, Protein: 16g Total Fat: 15g, Sat. Fat 5.5g, Carbs:17g, Sugar: 5.5g, Fiber:3g