04 November 2011

Turkey and Black Bean Chili

This low-calorie chili (adapted from Cooking Light) is packed with flavor and protein, and takes only twenty minutes to make. It's comfort food at it's best, and perfect for fall - warm and cozy and just the slightest bit spicy. Don't be afraid to toss in anything else you happen to have lying around. Carrots and red bell peppers are two of my favorite additions. You can also play with the turkey: black bean ratio. When I make this for myself, I like to use more turkey and less beans (it's more protein and fewer calories), but the black beans lend a delicious, almost decadent creaminess, so I up the amount when I serve it to friends. Make a batch and freeze it in single portions, or serve the entire pot with a warm cornbread and salad.

1 1/4 lbs lean ground turkey
1 cup chopped onion
1 tsp minced garlic
1 tbsp chili powder
2 1/2 tbsp tomato paste
1 tsp ground cumin
1 (15 oz) can black beans, drained
1 (15 oz) can diced tomatoes, undrained
1 (15 oz) can chicken broth
salt and pepper

Heat a saucepan over medium-high heat
Add onion, turkey and garlic, and cook until turkey is done
(stir often to break up the ground turkey)
Add in the remaining ingredients and bring to a boil
Lower the heat, cover, and let simmer for about 10 minutes, or until slightly reduced
(I like this to be more of a stew consistency than a soup -
the longer you cook it, the thicker it will be!)
Remove from heat and serve

*serve with lime wedges for an extra kick

6 servings (211 calories/serving)

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