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Chip's Damn Good Turkey Chili
Hearty, Healthy and Spiced-up!
|
Ingredients |
Quantity |
Grams of: |
||
|
|
|
Protein |
Carbs |
Fat |
|
Onion – fresh, chopped |
1 |
3 |
21 |
|
|
Garlic – chopped ready to use |
1-2 tbsp |
|
4 |
|
|
Olive Oil |
2 tbsp |
|
|
28 |
|
Ground Turkey – 95% lean |
1 1/3 Lb |
140 |
8 |
24 |
|
Tomato Sauce – low sodium |
16 oz |
7 |
35 |
|
|
Crushed Tomatoes – low sodium |
28 oz |
13 |
72 |
|
|
White Vinegar – any kind |
2 tbsp |
|
10 |
|
|
Worchester Sauce |
1 tsp |
|
1 |
|
|
Hot Sauce |
½ to 1 tsp |
|
|
|
|
Dried Mustard |
1 tsp |
|
|
|
|
Turmeric |
1 tsp |
|
|
|
|
Chili Powder |
1 tsp |
|
|
|
|
Smoked Paprika |
1 tsp |
|
|
|
|
Crushed Red Peppers - bottled |
1 tsp |
|
|
|
|
Beans – mixed low-sodium (black, pinto, garbanzo, kidney) |
3 16 oz cans |
70 |
228 |
11 |
|
|
|
|
|
|
---Total Grams--- |
|
233 |
379 |
63 |
-
Sauté
Onion and Garlic in Olive Oil until lightly browned - Add Ground Turkey and cook on stove top
- Rinse and allow Canned Beans to drain in colander(strainer). The Beans can drain on the side until adding them at the end.
- When Turkey is cooked: Add Tomato Sauce, Crushed Tomatoes, Vinegar, Worchester Sauce, Hot Sauce, and all Spices
- Simmer on stove-top for 30 – 40 minutes
- Stir in Beans
- Simmer for an additional 10 – 15 minutes
* Makes 6 servings. Change quantities and ingredients as desired. Additions that have worked are: 1/3 lb Turkey to boost the protein levels and 1 tsp Cayenne Pepper for more spice. You could also decrease the beans to cut Carbs. Cheese on top will increase the Fat content.
copyright 2009