8
Serves
Preparation time: 35 minutes
Cooking time: 1 hour, 10 minutes
Beans, with their wallop of sugar-lowering soluble fiber, should be on your menu weekly, and this full-flavored chili’s a great way to enjoy them. We lightened up the typical chili by using turkey instead of beef and gave it a Magic boost with avocado salsa, full of good fat. Offer a selection of garnishes, such as chopped scallions, lime wedges, hot sauce, reduced-fat sour cream, and grated low-fat cheese, so your family and guests can personalize their chili bowls.
CHILI
12 ounces (340 grams) lean ground turkey breast
1/4 cup chili powder
1 tablespoon ground cumin
1 1/2 teaspoons dried oregano
2 teaspoons canola oil
2 cups chopped onion (1 large)
4 garlic cloves, minced
2 cans (4 1/2 ounces/127 milliliters each) chopped green chiles
1 can (28 ounces/796 milliliters) diced tomatoes (undrained)
1 can (14 ounces/398 milliliters) reduced-sodium chicken broth
1 can (19 ounces/540 milliliters) black beans, drained and rinsed
1 can (19 ounces/540 milliliters) red kidney beans, drained and rinsed
AVOCADO SALSA
2 medium Hass avocados, diced
2/3 cup diced, seeded fresh tomato (1 medium plum tomato)
1/4 cup finely diced white or red onion
2 tablespoons minced seeded jalapeño pepper (1 small)
2 tablespoons chopped fresh cilantro
2 tablespoons lime juice
1/4 teaspoon salt, or to taste
1. Cook the ground turkey with the chili powder, cumin, and oregano in a large nonstick skillet over medium-high heat, breaking up the meat and mixing in spices with a wooden spoon, until browned, 4 to 5 minutes. Remove from the heat and set aside.
2. Heat the oil in a Dutch oven over medium heat. Add the onion and cook, stirring often, until softened, 3 to 5 minutes. Add the garlic and green chiles. Cook, stirring, until fragrant, 1 to 2 minutes. Add the tomatoes, broth, and browned ground turkey. Bring to a simmer. Reduce heat to low. Cover and simmer, stirring occasionally, for 45 minutes.
3. Stir in the black beans and kidney beans. Return to a simmer. Cover and simmer over low heat until flavors have blended, 15 to 20 minutes.
4. To make the Avocado Salsa: combine the avocado, tomato, onion, jalapeño, cilantro, lime juice, and salt in a medium bowl. Toss gently to mix.
5. Spoon 2 tablespoons of salsa on each serving of chili. One serving of chili is 1 1/4 cups chili and 2 tablespoons salsa. The chili will keep, covered, in the refrigerator for up to 2 days or in the freezer in an airtight container for up to 3 months.
Per serving: 327 calories, 23 g protein, 38 g carbohydrates, 12 g fiber, 11 g total fat, 1 g saturated fat, 748 mg sodium.