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Recipe: Hearty turkey chiliBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00516
Dietitian's tip: This chili uses roasted vegetables and turkey meat instead of ground beef for a full, hearty flavor.
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Preheat the oven to 475 F.
Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Saute over low heat until the onions are browned. Add the celery and peppers and continue to saute. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini. Cover and simmer for 15 minutes.
Ladle into warmed individual bowls. Serve immediately.
Nutritional analysis per serving
|Serving size: About 1.5 cups|
|Total fat||5 g||Total carbohydrate||32 g|
|Saturated fat||1.5 g||Dietary fiber||9 g|
|Monounsaturated fat||2 g||Protein||26 g|
|Protein and dairy||2|
|Meat and meat substitutes||3|
|Meats, poultry and fish||2|
|Nuts, seeds and dry beans||1|