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vineri, 13 mai 2011

Food for Healthy Diet and also Tasty!!

Hearty Turkey Chili

This hearty chili boasts kidney beans, lean turkey and lots of vegetables. It will also tingle your taste buds, as it's well-seasoned and sprinkled with scallions. 


Makes 6 servings

1 sprays cooking spray 

1 tsp canola oil 

1 large onion, chopped 

2 cloves medium-size garlic cloves, minced 

1 lb turkey, ground, 93% lean/7% fat, raw 

2 medium carrots, thinly sliced into rounds 

2 tbsp chili powder 

1 tbsp paprika 

1 1/2 tsp red pepper flakes 

1 tsp ground cumin seed

2 medium tomatoes, chopped 

1 cup canned tomato sauce 

1 cup canned chicken broth 

1 1/2 tbsp apple cider vinegar 

1 1/2 cups cooked kidney beans, rinsed and drained 

1 medium green pepper, chopped 

1/2 tsp table salt, or to taste 

1/8 tsp black pepper, or to taste 

1/4 cup scallions, chopped 


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. Yields about 1 cup per serving.

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