Hearty Turkey Chili (01.15.13)

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By Jennifer Burns, Dan’s Market

Ingredients:

  • 1 teaspoon olive oil
  • 2 cups zucchini, chopped
  • 1 cup onion, chopped
  • 2 cups celery, chopped
  • 1 cup bell peppers, chopped, any color
  • 2 teaspoons fresh garlic, diced
  • 1 pound ground turkey
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 2 cups diced canned tomatoes, no-salt-added variety
  • 2 cans white beans, low sodium, rinsed and drained
  • 1 can low-sodium vegetable broth
  • 1 teaspoon brown sugar
  • 1/2 teaspoon black pepper
  • 2 green onions, diced (optional garnish)
  • 1/3 cup part skim mozzarella, grated (optional garnish)
  • Pinch red pepper flakes (optional garnish)
  • 1/4 cup parmesan cheese (optional garnish)

Preheat the oven to 475 F.

In a Dutch oven or soup pot, add the oil. Over medium heat, sauté the zucchini, onions, celery and peppers for 4-5 minutes. Add the garlic, turkey, chili powder and cumin. Sauté for 4-5 minutes until turkey is cooked all the way and the vegetables are translucent. Stir in the tomatoes, beans, vegetable broth, brown sugar and black pepper. Cover and simmer for 15 minutes. Ladle into warmed individual bowls. Serve immediately.

Nutritional analysis per serving (not including optional garnishes); serving size: 1.5 cups

Calories

277

Sodium

315 mg

Total fat

5 g

Total carbohydrate

32 g

Saturated fat

1.5 g

Dietary fiber

9 g

Monounsaturated fat

2 g

Protein

26 g

Cholesterol

43 mg