Pumpkin Turkey Chili

• μερίδες: 6 servings
• χρόνος ενεργούς προετοιμασίας: 10 minutes
• συνολικός χρόνος: 50 minutes

Υλικά

1 large yellow onion (diced (~2 cups)

1 medium bell pepper (red, yellow, or orange, diced)

6 garlic cloves (minced (or 1 teaspoon garlic powder)

1 ⅓ pounds ground turkey (90 - 94% lean)

1 (15-ounce) can white beans (drained and rinsed)

1 (28-ounce) can diced tomatoes with liquid

¼ cup tomato paste

1 (14-ounce) can pumpkin puree

1 cup reduced-sodium chicken or vegetable broth

2 tablespoons chili powder

1 tablespoon cocoa powder

1 ½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)

2 ½ teaspoons ground cumin

1 teaspoon kosher salt

½ teaspoon ground black pepper

½ teaspoon cayenne pepper (optional for heat)

4 cups spinach leaves

Optional toppings: Avocado, nonfat plain Greek yogurt, cilantro, salsa

Οδηγίες

Sauté vegetables: Liberally coat a large pot or Dutch oven with nonstick oil spray and warm over medium-high heat. Add the diced onion and bell pepper, sautéing for about 7 minutes or until the onion softens. Stir in the garlic and cook until fragrant, about 30 seconds.

Cook the meat: Add the ground turkey to the pot. Use a spatula or large spoon to break up the meat as it cooks. Continue cooking for 6 to 7 minutes, or until the turkey is fully cooked.

Stir in the white beans, diced tomatoes (with their liquid), tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, kosher salt, black pepper, and cayenne pepper (if using). Mix well, then reduce the heat and let the chili simmer for 20 to 30 minutes, stirring occasionally.

Just before serving, stir in the spinach leaves until they are wilted and evenly distributed throughout the chili. Serve hot with your favorite toppings, such as avocado, Greek yogurt, cilantro, or salsa.

Διατροφή

• Μέγεθος Μερίδας: 2 cups
• Θερμίδες: 300 kcal
• Συνολικά Λιπαρά: 8 g
• Ακόρεστα Λιπαρά: 8 g
• Χοληστερόλη: 55 mg
• Νάτριο: 440 mg
• Συνολικοί Υδατάνθρακες: 32 g
• Διαιτητικές Ίνες: 10 g
• Συνολικά Σάκχαρα: 10 g
• Πρωτεΐνη: 27 g