Chili is a warm and satisfying protein packed meal perfect for a cold winter evening! This is the way I like to make it and eat it. It’s quick and easy and can be cooked in as little as 30 minutes.
2 lbs 93% lean turkey meat
1 large can of no salt added tomatoes (diced or puree)
2 cans of low sodium beans (dark red kidney, light red kidney , black or combo)
Spices: salt, red pepper, chili powder, paprika, onion powder, garlic powder and ground cumin
Optional Garnish: reduced fat cheese, diced scallions
Brown turkey meat in pan.
Rinse and strain kidney beans.
Add sauce to browned meat, mix.
Add rinsed kidney beans to meat and sauce, mix and bring to a boil.
Add all seasonings on top as per taste preference and spice level desired. Lower heat, cover and let simmer for at least a half hour. The longer you cook the more flavor you get. Mix and taste to see if you need to add any more flavor before serving.
Optional: Garnish with low fat shredded cheddar cheese, scallions and serve with whole grain tortilla chips.
Serving size of chili – approx. 1/2 cup
Each serving is approx. 163 calories, 3.3 grams of fat, 19 grams of carbs, 6 grams of fiber, 15 grams of protein
Food servings: 1 fat, 1 grain/starchy vegetable (carbs) , 2 protein