Low FODMAP Turkey Chili with Sweet Potato and Lentils

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 50 minutes

材料

2 tablespoons garlic-infused olive oil

½ cup (38 grams) thinly-sliced leek leaves (dark green parts only)

1 pound lean ground turkey

1 tablespoon (14 grams) tomato paste

2 cups low FODMAP chicken broth // note 1

2 cups (300 grams) peeled and diced sweet potatoes

2 medium (260 grams) tennis ball-sized common tomatoes, cored and chopped // note 2

1 teaspoon ground cinnamon

2 teaspoons ground paprika // note 3

1 teaspoon ground cumin

1 teaspoon (4 grams) ground ancho chili powder

1 teaspoon dried oregano

Optional: ⅛ teaspoon ground cayenne pepper

1 and ¼ cup (230 grams) drained and rinsed canned lentils

Kosher salt and freshly cracked black pepper

¾ cup shredded cheddar cheese (or another low FODMAP cheese)

6 tablespoons sliced green onion tops (green parts only)

6 tablespoons crushed corn tortilla chips

手順

Stove-Top Instructions

Heat a Dutch oven or soup pot over medium heat. Add the olive oil and leek leaves. Sauté for 2-3 minutes, until the leeks are bright green, soft, and fragrant.

Add the ground turkey, breaking it into crumbles as it cooks. Cook until almost browned, then stir in the tomato paste and cook for 1 minute to enhance the flavor.

Stir in the chicken broth, sweet potatoes, tomatoes, cinnamon, paprika, cumin, ancho chili powder, dried oregano, and optional cayenne. Mix well.

Increase heat to high and bring the chili to a boil. Reduce heat to medium-low, cover, and simmer for 12-15 minutes or until the sweet potatoes are tender.

Stir in the lentils and cook for 2-3 minutes or until the chili is thoroughly heated.

Season with salt and freshly cracked black pepper. Serve warm with your favorite garnishes.

Slow Cooker Instructions

In a skillet over medium heat, sauté the olive oil and leek leaves until soft and fragrant. Add the ground turkey, breaking it into crumbles as it cooks, and stir in the tomato paste. Cook for 1 minute.

Transfer the turkey mixture to a slow cooker. Add the chicken broth, sweet potatoes, tomatoes, cinnamon, paprika, cumin, ancho chili powder, oregano, and optional cayenne. Stir to combine.

Cover and cook on low for about 4 hours or until the sweet potatoes are tender.

Stir in the lentils and cook for 5-10 minutes or until hot.

Adjust seasoning with salt and pepper. Serve warm with garnishes.

栄養

• カロリー: 304
• 脂肪総量: 11.4 g
• 飽和脂肪: 2.4 g
• トランス脂肪: 0.1 g
• コレステロール: 52.2 mg
• ナトリウム: 171.6 mg
• 炭水化物総量: 28.6 g
• 食物繊維: 8.2 g
• 糖質総量: 5.4 g
• タンパク質: 24.3 g