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My Husband’s Favorite Three Bean Turkey Chili*

Poultry

  • 8
    SERVES
  • 30 min
    PREP TIME

Submitted by Barbara Day, M.S., R.D.

Ingredients

  • ½ pound ground turkey, ground turkey breast or lean ground beef
  • 1 can (28 oz.) tomatoes, undrained, cut up
  • 1 jar (16 oz.) chunky medium or mild salsa
  • 1 can (15 oz.) black beans, drained and rinsed
  • 1 can (15 oz.) red kidney beans, drained and rinsed
  • 1 can (15 oz.) great Northern beans, drained and rinsed
  • 1 tsp. chili powder
  • 1 tsp. ground cumin
  • 1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese

Directions

 

 

This is an easy quick low fat chili which provides an excellent source of lots of nutrients like vitamin C, lycopene and dietary fiber. I have made this recipe using ground turkey, ground turkey breast, ground beef, ground bison or no meat at all. Sometimes I will add a 16 ounce bag of bi-color frozen corn to boost the nutrients. My husband likes to add low fat sour cream in his chili. Great for a tailgate party or a super bowl party.

 

Per Serving: 310 calories, 23 grams protein, 9 grams of fat, 37 grams of CHO, 11 grams of dietary fiber,  1280 mg sodium.

 

 

 

 

Instructions

Cook ground turkey in a large saucepan on medium-high heat until cooked through, stirring occasionally.  Add tomatoes, salsa, beans and seasonings; mix well.  Bring to boil.  Reduce heat to low; simmer 10 minutes, stirring occasionally.  Serve topped with cheese.  Optional: Reduced fat sour cream.

 

Shopping List

½ pound ground turkey or lean ground beef

1 can (28 oz.) tomatoes

1 jar (16 oz.) chunky salsa

1 can (15 oz.) black beans

1 can (15 oz.) red kidney beans

1 can (15 oz.) great Northern beans

chili powder

ground cumin

1 pkg. (8 oz.) 2% Milk Shredded Reduced Fat Cheddar Cheese

 

 

 

*Can add frozen corn to increase the vegetables content or forget the meat to make vegetarian.

 

Barbara Day, M.S., R.D., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 44 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara currently writes a weekly nutrition column for the Southeast Outlook. Barbara is a runner, cyclist, hiker, a mother and grandmother to 13 grandchildren.    

 

 

 

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