Cooks in the Kitchen

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Soup and Chili

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tamaracat
tamaracat Posts: 32
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Please post your soup, chili, and other liquidy dishes here!

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  • tamaracat
    tamaracat Posts: 32
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    Turkey Chili!
    (Can be made with other meats or vegetarian as well)

    Ingredients:
    3lb lean ground turkey*
    3 large cans crushed tomatoes
    2 cans kidney or black beans rinsed well with cold water**
    3 medium white onions chopped
    3 green and red peppers chopped
    5 cloves garlic chopped
    2T EVOO
    PAM cooking spray
    1 bunch scallions thinly sliced
    Spices***
    1T ground red pepper (cayenne)
    1T dry oregano
    1T spicy brown mustard or mustard seed
    2tsp. ground cumin
    1tsp. red pepper flakes
    1tsp. sea salt

    Materials Needed:
    Cutting board
    Sharp knife
    Can Opener
    Colander
    2 large fry pans
    1 large pot with lid
    Wooden spoon or spatula

    Directions:
    Prep:
    Chop the onions, peppers, and garlic
    Open beans and rinse in colander with cold water
    Open crushed tomato cans
    Cooking:
    Heat both pans over med-hi heat with PAM cooking spray and 1T EVOO each
    In one pan, cook meat breaking into small pieces as you go, add half the spices while cooking
    In the other pan, saute onions and peppers adding garlic when they become soft
    In large pot, add meat, veggie mixture, beans, tomatoes, and rest of spices
    Stir well and simmer for 30 minutes
    Serve and Garnish:****
    Serve hot in bowls with chopped scallions on top
    Enjoy!

    2Cups of Chili = One Serving
    Approximate Calories per serving
    235 calories with lean turkey
    320 with regular turkey
    195 with extra lean turkey

    *This can also be made with beef or any other kind of ground meat, but I think turkey is the healthiest
    *Turkey comes in extra lean, lean, and regular. I find the extra lean too dry and prefer the lean. Regular has more fat.
    **This can be made vegetarian! Just add more beans and take out the turkey.
    ***Feel free to change spice amounts or add more to taste! I like to start with less than recommended and add more as I go.
    ****Other delicious toppings include sliced cheddar or Mexican blend cheese, low fat sour cream or Greek yogurt depending on how many calories you can eat (or if you're feeding other people who don't have to worry about calories like my husband)
    ****This is also delicious over whole wheat pasta or brown rice! Again, for those who can have more calories.

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