Hearty turkey chili

• 份量: 6 servings
• 准备时间: 25 minutes
• 总时间: 1 hour 15 minutes

配料

5 spray(s) Cooking spray

1 tsp Canola oil

1 large Onion; chopped

2 clove(s) Garlic; minced

1 pound(s) Uncooked 93% lean ground turkey

2 medium Carrots; thinly sliced into rounds

2 Tbsp Chili powder

1 Tbsp Paprika

1 ½ Red pepper flakes; tsp

1 tsp Ground cumin

2 medium Tomato; chopped

1 cup(s) Canned tomato sauce

1 ½ Chicken broth; cup (s)

1 ½ Apple cider vinegar; Tbsp

1 ½ Cooked kidney beans; cup (s)

1 medium Green bell pepper; chopped

½ tsp Table salt; or to taste

⅛ tsp Black pepper; or to taste

¼ cup(s) Scallions; chopped

步骤

Coat a large pot with cooking spray; place over medium heat. Add oil and onion; sauté onion until soft, about 5 to 7 minutes. Add garlic and carrots; cook until garlic is softened, about 1 minute. Add turkey; brown meat, breaking it up with a wooden spoon as it cooks, about 5 minutes. Stir to break up lumps.

Add chili powder, paprika, red pepper flakes, cumin, tomatoes, tomato sauce, broth, vinegar, beans, and green pepper; bring mixture to a boil. Cover, reduce heat and simmer until meat and vegetables are tender, about 30 to 45 minutes. Season to taste with salt and pepper; garnish with scallions.

Serving size: about 1 cup

备注

Estimated Nutritional Facts (Per Serving):

•Calories: ~187 kcal

•Protein: ~19 g

•Total Fat: ~6 g

◦Saturated Fat: ~1 g

•Carbohydrates: ~15 g

◦Dietary Fiber: ~5 g

◦Sugars: ~5 g

•Cholesterol: ~50 mg

•Sodium: ~420 mg

•Vitamin A: ~60% DV

•Vitamin C: ~35% DV

•Calcium: ~4% DV

•Iron: ~15% DV