Turkey White Bean Pumpkin Chili

• 份量: 9 servings
• 活動時間: 5 minutes
• 總時間: 4 hours 5 minutes

食材

olive oil spray

2 lbs 99% lean ground turkey

1/2 teaspoon olive oil

1 small onion (chopped)

3 garlic cloves (minced)

1 teaspoon chili powder (to taste)

2 bay leaves

1 1/2 tbsp cumin

1 tsp oregano

2 15 oz cans white northern or navy beans, rinsed and drained

15 oz can pumpkin puree (or homemade)

4 ½ oz can chopped green chile

2 cups low sodium chicken broth (check labels for GF)

kosher salt and pepper to taste

chopped cilantro (red onion or chives for topping)

Greek yogurt or low-fat sour cream for topping (optional)

步驟

Slow Cooker Version

Heat a large skillet over high heat and lightly spray with oil.

Add meat and cook, breaking it up until white, about 5 minutes. Transfer to the crock pot.

Add oil to the skillet, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Transfer to crock pot.

Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Instant Pot:

Press saute and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes. Set aside.

Add oil to the saute pan, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Return meat to the pot.

Add the beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves.

Cover and cook on high pressure 25 minutes. Natural release.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

營養

• 每份大小: 1 cup
• 卡路里: 272.5 kcal
• 總脂肪: 2.5 g
• 鈉: 499 mg
• 總碳水化合物: 31 g
• 膳食纖維: 12 g
• 總糖: 2.5 g
• 蛋白質: 32 g