By Hope Lehman
Turkey Chili
7 steps
Prep:15minCook:30min
Healthy Turkey Chili recipe I learned from a friend in Public Allies
Updated at: Thu, 17 Aug 2023 11:28:25 GMT
Nutrition balance score
Good
Glycemic Index
34
Low
Glycemic Load
6
Low
Nutrition per serving
Calories198.7 kcal (10%)
Total Fat8 g (11%)
Carbs16.7 g (6%)
Sugars6.5 g (7%)
Protein15.8 g (32%)
Sodium1133.3 mg (57%)
Fiber4 g (14%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
1 tablespoonolive oil
1 pounds93 % lean ground turkey
2 teaspoonssalt
1 teaspoonpepper
1yellow onion
medium, diced
3cloves garlic
minced
2 tablespoonstomato paste
1 tablespoonsbrown sugar
plus more to taste
1 tablespoonchili powder
1 tablespooncumin
2 teaspoonsdried oregano
1 x 28 ouncecan diced tomatoes
2 cupschicken broth
plus more to taste
0.5 bunchDino kale
or Tuscan, stems removed and leaves chopped into ribbons
1 x 15 ouncecan black beans
drained and rinsed
1 cupfrozen corn kernels
Instructions
Step 1
Heat a splash of olive oil in a large stock pot or Dutch oven over medium high heat. Add the turkey, season with some of the salt and pepper. Cook, breaking the turkey apart into crumbles with a wooden spoon, until cooked through, 6 to 8 minutes. Remove meat with a slotted spoon and set aside.
Step 2
If you have some fat left in the pan, drain off all but 1 tablespoon; if you don't have any fat left, add a tablespoon of olive oil. Reduce the heat to medium. Add the onions, season with some of the salt and pepper, and cook until the onions are softened, about 5 minutes. Add the garlic and stir until fragrant, about 30 seconds.
Step 3
Add the tomato paste, sugar, chili powder, cumin, oregano, and remaining salt and pepper to the onions and garlic. Cook for about a minute, stirring to combine the paste with the spices. Add the diced tomatoes and stir, scraping up any brown bits from the bottom of the pot.
Step 4
Add the meat and 2 cups of chicken broth to the pot. Raise the heat to medium-high and bring the mixture to a simmer. Once simmering, lower the heat to medium-low and cook for 20 minutes.
Step 5
Add the kale, beans, and corn and continue cooking until the kale has softened and tastes tender, but is still bright green, about 10 more minutes. Taste the chili — add more broth for a soupier chili and add more sugar or spices to taste.
Step 6
Leftovers can be kept refrigerated for up to a week or frozen for up to three months. tablespoon chili powder
Step 7
Makes 8 (1-cup) servings
Notes
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Makes leftovers