Recipes for Better Eating

Recipes from the Heart — Made for the Heart

Turkey Chili 4 servings Preparation time: 10 minutes/Cook time: 2 hours (Cook the night before and reheat for a quick dinner) Ingredients: 1 cup dry black beans 4 cups water 1 arbol or jalapeño chili 2 small bay leaves 1 Tbsp. vegetable oil 1/2 lb. coarsely ground turkey white meat 1/2 large yellow onion, diced 1/4 tsp. salt (optional) 1/4 tsp. freshly ground black pepper 2 cloves garlic, peeled and minced 1 green pepper, seeded and diced 1/2 Tbsp. chili powder 1/2 Tbsp. ground cumin 2 canned chipotle chilies, stemmed and minced 1 cup low-sodium chicken broth 1 Tbsp. low-fat or fat-free sour cream Preparation: Place the beans in a large pot with the water, the arbol or jalapeño chili, and bay leaves. Bring to a boil. Reduce to a simmer and cover. Cook until tender, about 1 hour. Heat the vegetable oil in a large heavy pot over medium-high heat. Cook the turkey, stirring often and breaking up with a spoon, until evenly browned. Add the onion, salt, and pepper, and sauté over moderate heat, stirring occasionally, until lightly golden, about 10 minutes. Stir in the garlic, green pepper, chili powder, cumin, and chipotles. Cook, stirring often, for 3 minutes, or until aromas are released. Stir in the black beans with their liquid and the chicken broth. Cook uncovered for 40 minutes or until the flavors have blended and the chili has thickened. Divide into four bowls and add 11/2 tsp. sour cream as garnish to each bowl. Serve. Nutritional information: Calories per serving: 402. Carbohydrates: 38 grams. Fat: 15 grams. Protein: 29 grams. Fiber: 8 grams. Sodium: 391 milligrams.