Take Charge

Turkey and Black Bean Chili

January 22, 2016

chiliwithbeans.jpg

Ingredients:

1 pound lean ground turkey
1 cup chopped onion
1 14.5 oz. can no-salt added chopped tomatoes with liquid
3 15 oz. cans black beans, drained
¼ teaspoon salt
1-½ teaspoons ground cumin
1-½ teaspoons dried oregano
2-3 cloves chopped garlic
1 cup dry red wine
1-tablespoon chili powder
1-teaspoon sugar
⅛ teaspoon ground cayenne pepper, OR
¼ teaspoon ground cayenne pepper (for the brave), OR
¾ teaspoon ground cayenne pepper (for the very brave)

Instructions:

In a Dutch oven, combine turkey, onion, and garlic and simmer until meat browns and onion caramelizes, about five minutes. Drain the mix in a sieve, and pat dry with a paper towel to remove excess fat. Wipe drippings form the pan with a paper towel. Return the meat mixture to the Dutch oven. Add tomatoes, wine, chili powder, cumin, oregano, sugar, and salt. Cover, reduce heat, and slowly simmer for 1-½ hours. Stir in beans, cayenne and simmer another half hour. Serves eight.

Approximate Nutrition Per Serving:

235 calories
23 grams protein
5 grams fat
60 milligrams cholesterol
24 grams carbohydrates
4 milligrams iron
90 milligrams calcium
520 milligrams sodium

Source: ForkWise: Diet and the Prevention of Cancer ©1998 Moffitt Cancer Center