Fall is on its way- that means cooler weather, more indoor cooking and healthful, but convenient dishes for the busy workweek as well as weekend activities!

This recipe is versatile enough to please everyone and is full of heart healthy vegetables, flavorful spices, fiber and lean protein.  The chili can also be made in large quantities and frozen in single or larger serving containers to take to work or have on hand for a day when you don’t feel like cooking.   Pair this up with a green salad and whole grain bread for a satisfying and easy meal.

 

Turkey Chili

makes 8 cups/ servings 

(recipe can be doubled for larger quantities)

1 1/3 lb lean ground turkey

1 tablespoon olive oil

½ teaspoon ground cinnamon

1 tablespoon ground cumin

1 tablespoon chili powder

½ teaspoon ground black pepper

1 small onion, finely chopped (vegetables and garlic can be chopped in food processor)

4 cloves garlic, minced

1 small red bell pepper, finely chopped

2 tablespoons water

4 oz tomato paste

2 bay leaves

½ teaspoon salt

3 1/2 cups low sodium chicken stock/broth

1 15oz can, drained kidney beans

Garnish: Top each bowl of chili with a sprinkle of green onions and 2 teaspoons low fat cheese or non-fat sour cream.

In large heavy bottom pot, brown turkey with olive oil, add cinnamon, cumin, chili powder, and pepper and cook for an additional 3 minutes.  Add onions, garlic, red bell pepper, and water,  allow to cook on medium heat until everything starts to soften (about 5 minutes). Stir in tomato paste, allow to cook for 2-3 minutes then add bay leaves, salt, and 3 cups of broth,  bring to a boil, reduce to simmer, partially covered (lid ajar), for 1½ – 2 hours, until reduced to a thick consistency, add kidney beans and remaining ½ cup of stock and heat thoroughly. Remove bay leaves before serving.

200 calories/cup with 18 grams of protein!

plenty of room to add a garnish of fat free cheddarand sour cream along with a tablespoon of avocado.....healthy never tasted so good!

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