Turkey Chili

This chilli recipe is easy to prepare and is great for freezing.  Using turkey as an alternative to beef helps to reduce the fat and still gives a good flavour and texture.  The vegetables in this recipe give a boost of dietary fibre, vitamin A, C, folate and powerful antioxidants.  Also, the mixed beans contribute lots of soluble fibre and protein.

Ingredients:

Vegetable oil 1 ½ Tbsp 23 mL
Ground turkey 1 ½ lbs 680 g
Mixed beans 2 cans 2x (19 oz)
Taco seasoning, low sodium 1 package 1 oz
Coriander, ground 1 tsp 5 mL
Oregano, dried 1 tsp 5 mL
Chili pepper flakes 1 tsp 5 mL
Tomato paste 2 Tbsp 30 mL
Beef broth, low sodium 1 can 10 ½ oz
Salsa 1 can 7 oz
Crushed tomatoes, canned 1 can 14 ½ oz
Onion, finely chopped 1 medium 110 g
Green bell pepper, diced 1 medium 119 g
Red bell pepper, diced 1 medium 119 g
Zucchini, diced 3 medium 588 g

Directions:

  1. Heat 1 Tbsp of oil in large stockpot over medium-high heat.  Add turkey to the pot and use a wooden spoon to break it up into tiny chunks.  Add taco seasoning, coriander, oregano, chili flakes and tomato paste and mix until meat is evenly coated.  Reduce heat to medium and continue to cook until turkey is lightly browned.
  2. Add beef broth, and let simmer until liquid has reduced slightly, about 5 minutes. Add salsa and tomatoes and let simmer at medium-low for ten minutes.
  3. In another large skillet heat ½ Tbsp over medium-high heat. Cook onion, green bell pepper and zucchini until onion is translucent and bell pepper and zucchini are lightly browned.  Add these to chili and continue to simmer for 30 minutes.
  4. Adjust the thickness of the chili by adding water.

Makes 18 servings (205 g /serving). 1 serving = approx. 1 cup.