Turkey Chili with Vegetables
Serves 6, 1 cups per serving
Is there anything better than a hot bowl of chili on a cold day? Turkey and veggies add nutrition to this winter favorite! Serve with brown rice, or whole-wheat noodles.
1 medium onion
2 medium carrots
3 cloves garlic
1 large green bell pepper
1 (15-ounce) can red or white kidney beans, no salt added
1 Tablespoon canola oil
1 pound ground turkey
2 (14 1/2-ounce) cans diced tomatoes, no salt added
1 cup water
3 Tablespoons chili powder
1 Tablespoon ground cumin
3/4 teaspoon salt
Optional Ingredients: 1 medium lime, 2/3 cup low-fat plain yogurt
1. Rinse and peel onion and carrots. Peel garlic. Rinse bell pepper. Remove core and seeds.
2. Dice onion, carrots, and bell pepper. Mince garlic. If using lime, rinse now. Cut into wedges.
3. In a colander, drain and rinse beans.
4. In a large pot over medium-high heat, heat oil. Add turkey and brown.
5. Add onion, carrots, bell pepper, and garlic to pot. Cook until onions are soft and carrots are somewhat tender, about 5 minutes.
6. Add beans, tomatoes, water, chili powder, and cumin to pot. Season with salt.
7. Lower heat to medium. Cook until all flavors have blended, about 15 minutes.
8. If using lime and yogurt, squeeze juice from lime wedges on top of chili or serve on the side. Top each serving with 1 Tablespoon yogurt.
Serve with cornbread, brown rice, or whole wheat noodles. Or, use to top baked potatoes. Try black beans or chickpeas in place of the kidney beans. Chili can be frozen in batches to eat later. Store in an airtight container in the freezer for up to 2 weeks.
More About Onions
How to Select
Choose onions that are firm and dry with bright, smooth outer skins.
How to Store
Before storage, onions should be dry, with papery skin and shriveled roots. Store whole onions in a cool, dark, well ventilated place for use within 4 weeks. Refrigerate cut onions in a tightly sealed container for use within 2-3 days. Discard, or trim and cook, any bruised onions. Long term: Braid and hang upside-down, store in bags with some holes for ventilation in cold, dry place at 32-40 degrees. Can last up to 8 months. Do not freeze.
How to Prepare
Rinse. Trim off ends. Remove dry, papery skin. Cut in half. Peel away thick outer layer. Chop or slice. Eat raw: Sweet and red onions are milder and can be added to salads and sandwiches. Eat cooked: Yellow and white onions are stronger and great for cooking. Saut, stir-fry, microwave, steam, boil, or braise. Add to soups, sauces, casseroles, dips, and vegetable, pasta, rice, and meat dishes.
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