Turkey Chili

MAKES 4 GENEROUS SERVINGS

For this recipe you will need the following equipment: large non-stick skillet and wooden spoon or spatula; chef's knife and cutting board; measuring spoons; large heavy ovenproof casserole or Dutch oven.

ADVANCE PREPARATION: The chili will keep for 3 days in the refrigerator and can be frozen. Making it a day ahead of time is best for flavor.

Ingredients:
1 lb. ground turkey (light meat)

2 tablespoons of canola or olive oil

1 medium-size onion, peeled and chopped

1/2 cup of grated carrots

1 medium-size or large red bell pepper, seeded and chopped

Salt to taste

1/4 cup of ground chili powder (mild-hot, your choice)

2 teaspoons ground cumin

1 tablespoon of minced garlic

1 1/4 cups water

1 28-ounce can of crushed tomatoes

3/4 teaspoon of dried oregano

1 15 ounce can of pinto or red beans (drained and rinsed)

1/4 teaspoon of sugar (optional)

1/4 cup chopped fresh cilantro leaves (optional)

Preparation:

1. Heat the skillet over medium-high heat and add the ground turkey. Cook, stirring and breaking up the meat, until it is browned, 8-10 minutes; there should be no sign of pink. Remove from the heat and pour off any liquid or fat from the skillet. Set aside.

2. Heat the oil in the casserole or Dutch oven over medium heat and add the onion. Cook, stirring often, until just about tender, 3-5 minutes. Add the carrot, bell pepper, and about 1/4 teaspoon of salt and cook, stirring often, until the vegetables are tender and fragrant, about 5 minutes. Add the ground chili pepper, and cumin and cook, stirring until the mixture begins to stick to the pan, 2-3 minutes. Add the garlic, stir together about 30 seconds, and add 3/4 cup of the water. Stir together for a minute or two, until the mixture is thick. Stir in the browned turkey, then the tomatoes, oregano, and remaining 1/2 cup of the water. Add salt to taste, about 1 1/2 teaspoons. Bring to a simmer, reduce the heat, cover and simmer for 45 minutes to an hour. Stir often, because the chili tends to stick to the bottom of the pot. Stir in the beans, taste, and adjust the seasonings.

(Seasoning Hint: If the chili tastes slightly bitter, stir in the sugar. If it is too hot, try adding a little more salt, which will balance out the spiciness)

Set aside until ready to serve.

Just before serving, bring back to a simmer and stir in the cilantro if using.


Serve this chili with corn bread, country bread, or corn tortilla chips.

PER SERVING: 16.9 gm total fat, 3.1 gm saturated fat, 383 calories, 31.10 gm carbohyrdates, 30.20 gm protein.