Turkey Chili With Vegetables
Prepared by: Tammy Roberts,
University of Missouri Extension
October 13, 2013
Yield: 6, 1¼ cups per serving
- 1 medium onion
- 2 medium carrots
- 3 cloves garlic
- 1 large green bell pepper
- 1 (15½-ounce) can red or white kidney beans, no salt added
- 1 Tablespoon canola oil
- 1 pound ground turkey
- 2 (14½-ounce) cans diced tomatoes, no salt added
- 1 cup water
- 3 Tablespoons chili powder
- 1 Tablespoon ground cumin
- ¾ teaspoon salt
- 1 medium lime
- 2⁄3 cup low-fat plain yogurt
- 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.
- 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 from Fat: 100
Total Fat: 11g
Saturated Fat: 2.5g
Trans Fat: 0g
Total Carbohydrate: 27g
Dietary Fiber: 10g
Source: Share Our Strength's Cooking Matters for Adults®
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.
Last update: Wednesday, October 30, 2013