Spicy Turkey Chili Recipe

2013-04-23
  • Servings : 8
  • Prep Time : 15m
  • Cook Time : 2:00 h
  • Ready In : 2:15 h
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Nutritional Info

This information is per serving.

  • Calories

    280
  • Calories from Fat

    85
  • Total Fat

    9g
  • Saturated Fat

    3g
  • Trans Fat

    0g
  • Cholesterol

    70mg
  • Sodium

    660mg
  • Potassium

    500mg
  • Carbohydrates

    28g
  • Dietary Fiber

    7g
  • Sugar

    7g
  • Protein

    26g
  • Serving Size:

    10.4 oz. (290 g)

If you love chili but are concerned about using high saturated fat beef you can easily substitute ground turkey for all or part of the beef. Chili powder and other spices gives chili it unique flavor. Most beef eaters will not notice the difference.

I use 93% lean ground turkey that has about the same number of calories and saturated fat as 95% lean ground beef. Unlike use 80% lean ground beef, ground turkey is so lean there is little or not fat to drain off.

Mild or Hot Chili

Like any chili or food made with chilis or chili powder, you can easily adjust the amount of chili power and other peppers (cayenne and black) to make a mild or hot chili. Start with half or less of the specified amount and add more if desired.

Like one chef says, “There are no rules in cooking.”

Reducing Sodium

Compared to fast food, canned, and restaurant chills, this recipe has 20 to 50 percent less sodium.

Canned beans and tomatoes can be very high in sodium. Today you have several options including reduced and low sodium canned beans and tomatoes.

You can also replace canned tomatoes and beans with chopped fresh tomatoes and cooked dry beans (about 2 cups of cooked beans for every 15 oz. can).

Use spices to flavor your chili and omit the salt.

Replace chicken broth with water.

Potassium

While 660 mg of sodium may seem high, chili with beans is high in potassium. One cup of cooked kidney beans has 715 mg of potassium. Tomatoes are also high in potassium. The 500 mg of potassium in this recipe nearly cancels out most of the sodium.

Cook’s Tip

If using canned whole or sliced tomatoes, coarsely chop tomatoes before adding to chili.

Serving Suggestions

For variety, serve chili with cooked pasta, rice or quinoa or topped with shredded cheddar or Monterey Jack cheese.

Other Chili Recipes

30 Minute Chili

Spicy White Bean and Chicken Chili

Vegetarian White Bean Chili

Ingredients

  • Seasoning Mix
  • 2 tablespoons (30 ml) fresh garlic, minced
  • 1/4 cup (60 ml) chili powder
  • 1 1/2 teaspoons (7.5 ml) ground cumin
  • 1/2 teaspoon (2.5 ml) ground coriander
  • 1/2 teaspoon (2.5 ml) red pepper flakes
  • 1 teaspoons (5 ml) dried oregano
  • 1/2 teaspoon (2.5 ml) cayenne pepper
  • 1/2 teaspoon (2.5 ml) ground black pepper
  • 1 teaspoon (5 ml) kosher salt
  • Remaining Ingredients
  • 1 tablespoon (15 ml) olive oil
  • 1 medium onion (220 g), chopped
  • 1 red bell pepper (200 g), chopped
  • 1 1/2 lbs. (700 g) 93 percent lean ground turkey
  • 2 15-oz. (425 g) cans kidney beans, drained and rinsed
  • 2 15-oz. (411 g) cans stewed or diced tomatos
  • 15 oz. (411 g) low sodium chicken broth

Method of Preparation

Step 1

Heat oil in a 5-6 at/L pot or Dutch oven over medium heat. Sauté onion and bell pepper 4 to 6 minutes or until soft. Add garlic and spices and cook stirring constantly 2 to 3 minute. If spices begin to stick or burn reduce heat or add 1/4 cup (60 ml) of chicken broth.

Step 2

Add turkey. Increase heat to medium high and cook gently breaking up the turkey as it browns into bite size pieces. When turkey is no longer pink, stir in the beans, tomatoes and broth. Bring to a simmer reduce heat to low and simmer uncovered, 1 to 1 1/2 hours or until chili thickens. If chili becomes too thick, add 1/2 to 1 cup (120 - 240 ml) of water or broth.