Turkey Black Bean Chili
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 281 |
| pro | 20 g |
| total fat | 12 g |
| sat. fat | 3 g |
| carb | 26 g |
| fibre | 9 g |
| chol | 60 mg |
| sodium | 717 mg |
| % RDI: | - |
| calcium | 9% |
| iron | 33% |
| vit A | 16% |
| vit C | 42% |
| folate | 30% |
-
2 tbsp (25 mL) vegetable_oil
1 lb (500 g) ground turkey or chicken
1 onion, chopped
2 cloves garlic, minced
2 tsp (10 mL) dried oregano
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) tomato_paste
1 can (28 oz/796 mL) diced tomatoes
1 can (19 oz/540 mL) black beans,drained and rinsed
1 small zucchini, cubed
1/2 cup (125 mL) corn kernels
3 tbsp (45 mL) chili_powder
1/4 cup (50 mL) minced fresh coriander or parsley
sour_cream and sliced jalape?eppers (optional)
Preparation:
In large saucepan, heat 1 tbsp (15 mL) of the oil over medium-high heat; saut?urkey, breaking up, until no longer pink, about 8 minutes. Drain off fat; transfer turkey to bowl.
In same saucepan, heat remaining oil over medium heat; cook onion, garlic, oregano, salt and pepper until softened, about 3 minutes. Stir in tomato paste; cook for 1 minute.
Return turkey to pan. Add tomatoes, black beans, zucchini, corn and chili powder; bring to boil. Reduce heat and simmer for 30 minutes. Stir in coriander. Serve garnished with sour cream and jalape?eppers (if using).
In same saucepan, heat remaining oil over medium heat; cook onion, garlic, oregano, salt and pepper until softened, about 3 minutes. Stir in tomato paste; cook for 1 minute.
Return turkey to pan. Add tomatoes, black beans, zucchini, corn and chili powder; bring to boil. Reduce heat and simmer for 30 minutes. Stir in coriander. Serve garnished with sour cream and jalape?eppers (if using).
Source
Canadian Living Magazine: September 2008
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