Here are a few chilli recipes just in time for the cooler weather.
Add your favorite to the list.
15-Minute Chili Recipe
1 lb ground turkey
1 can kidney or pinto beans – (15 oz), drained, rinsed
1 can low-fat low-sodium chicken broth
1 can diced tomatoes – (14 1/2 oz), undrained
= (flavored with chilies, preferably)
1 can tomato paste – (6 oz)
1 tbsp chili powder
1/8 tsp cinnamon
1/4 tsp cumin
1/2 tsp freshly-ground black pepper
In a large nonstick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower the heat and simmer for 10 minutes.
This recipe yields 4 servings. Serving size: 1 cup.
Exchanges Per Serving: 4 Very Lean Meat, 2 Starch.
Nutrition Facts: Calories 293; Calories from Fat 47; Total Fat 5g; Saturated Fat 0g; Cholesterol 63mg; Sodium 596mg; Carbohydrate 30g; Dietary Fiber 8g; Sugars 7g; Protein 33g.
Chicken Chili Recipe
1 tbsp canola oil
1 onion, chopped
1 garlic clove, crushed
3 cups finely-chopped cooked chicken
4 cups low-sodium chicken broth
1 can no-salt-added crushed tomatoes – (28 oz)
1 can pinto beans – (15 1/2 oz), rinsed, drained
1 can black beans – (15 oz), rinsed, drained
1 can chopped jalapeño peppers – (4 oz), drained
= (or 2 oz for less heat)
1 tbsp chili powder
1 tbsp ground cumin
1 tsp salt, (optional)
Freshly-ground black pepper, to taste
Over medium-high heat, heat the oil in a large pot. Add onion and cook until limp, about 5 minutes. Add garlic and cook, stirring, 1 minute. Add all remaining ingredients and bring to a boil. Reduce heat and simmer, stirring occasionally, until thickened (approximately 50 to 60 minutes).
This recipe yields 10 servings. Serving size: 1/10 recipe.
Exchanges Per Serving: 2 Lean Meat, 1 Starch, 1 Vegetable.
Nutrition Facts: Calories 236; Calories from Fat 36; Total Fat 4g; Saturated Fat 1g; Cholesterol 44mg; Sodium 818mg; Without Added Salt 605mg; Carbohydrate 24g; Dietary Fiber 3g; Sugars 2g; Protein 24g.
Spicy Asian Chili Recipe
2 tsp peanut oil
2 shallots, minced
3 garlic cloves, minced
2 tsp minced ginger
2 tsp minced lemongrass
4 cups low-fat low-sodium chicken broth
2 tbsp hoisin sauce
1 tbsp oyster sauce
2 tbsp lite soy sauce
1 tsp Asian chili sauce – (to 2)
1 tsp sesame oil
1 tsp Chinese five spice
3 cups black beans, drained, rinsed
Heat the oil in a stockpot over medium-high heat. Add the shallots, garlic, ginger, and lemongrass and sauté for 2 minutes. Add the broth and bring to a boil. Simmer.
Combine the remaining ingredients except the beans. Add to the pot. Add the beans and simmer for 1 hour.
Serve, or for a thicker, stew-like consistency, take two cups of the chili and puree it, then add the mixture back to the remaining; soup.
This recipe yields 6 servings. Serving size: 1 cup.
Exchanges Per Serving: 1 Very Lean, 1/2 Fat.
Nutrition Facts: Calories 172; Calories from Fat 38; Total Fat 4g; Saturated Fat 1g; Cholesterol 0mg; Sodium 644mg; Carbohydrate 26g; Dietary Fiber 8g; Sugars 6g; Protein 11g.