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Turkey Chili With VegetablesTurkey Chili With Vegetables

Prepared by: Tammy Roberts,

Nutrition Specialist,

University of Missouri Extension

October 13, 2013

 

Yield: 6, 1 cups per serving

 

Ingredients

  • 1 medium onion
  • 2 medium carrots
  • 3 cloves garlic
  • 1 large green bell pepper
  • 1 (15-ounce) can red or white kidney beans, no salt added
  • 1 Tablespoon canola oil
  • 1 pound ground turkey
  • 2 (14-ounce) cans diced tomatoes, no salt added
  • 1 cup water
  • 3 Tablespoons chili powder
  • 1 Tablespoon ground cumin
  • teaspoon salt

 

Optional Ingredients

  • 1 medium lime
  • 2⁄3 cup low-fat plain yogurt

Preparation

  • Rinse and peel onion and carrots.
  • Peel garlic.
  • Rinse bell pepper. Remove core and seeds.
  • Dice onion, carrots, and bell pepper.
  • Mince garlic.
  • If using lime, rinse now. Cut into wedges.
  • In a colander, drain and rinse beans.
  • In a large pot over medium-high heat, heat oil.
  • Add turkey and brown.
  • Add onion, carrots, bell pepper, and garlic to pot. Cook until onions are soft and carrots are somewhat tender, about 5 minutes.
  • Add beans, tomatoes, water, chili powder, and cumin to pot. Season with salt. Lower heat to medium. Cook until all flavors have blended, about 15 minutes.
  • If using lime and yogurt, squeeze juice from lime wedges on top of chili or serve on the side. Top each serving with 1 Tablespoon yogurt.

 

Chef’s Notes

  • Serve with cornbread, brown rice, or whole wheat noodles. Or, use to top baked potatoes.
  • Try black beans or chickpeas in place of the kidney beans.
  • Chili can be frozen in batches to eat later. Store in an airtight container to eat later. Store in an airtight container in the freezer for up to 2 weeks.

 

 

Nutrition information per serving

Calories: 290

Calories from Fat: 100

Total Fat: 11g

Saturated Fat: 2.5g

Trans Fat: 0g

Cholesterol 60mg

Sodium: 430mg

Total Carbohydrate: 27g

Dietary Fiber: 10g

Protein: 21g

Sugars 10g

 

Source: Share Our Strength's Cooking Matters for Adults

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Wednesday, October 30, 2013