Recipes
Zesty white bean and turkey chili
Ingredients:
2 Tbsp canola oil 25 mL
2 2/3 cups chopped onion 650 mL
4 garlic cloves, finely minced
1/3 cup seeded and minced jalapeno pepper 75 mL
6 cups fat-free, reduced-sodium chicken broth 1.5 L
3 cans (15 oz. each) great northern beans, drained and rinsed
2 cups diced, cooked turkey breast 500 mL
1 1/2 cups frozen sweet corn kernels 375 mL
2 tsp ground cumin 10 mL
1 tsp ancho chile pepper 5 mL
1 1/2 tsp fresh lime juice 7 mL
2 tsp finely minced fresh cilantro 10 mL
Instructions:
1. In a large Dutch oven, heat canola oil over medium-high heat. Add onions and garlic and sauté for 5 minutes. Add jalapeno pepper and sauté until onions are tender.
2. Add chicken broth, beans, turkey and corn. Bring to a boil.
3. Reduce heat to medium-low. Add cumin and ancho chile pepper. Simmer 35 minutes.
4. Stir in lime juice and simmer additional 5 minutes.
5. Stir in cilantro immediately before serving. Serve.
Yield: 12 servings
Serving Size: 1 cup
Notes:
Calories 245
Total Fat 3 g
Saturated Fat 0.3 g
Cholesterol 43 mg
Sodium 250 mg
Carbohydrate 29 g
Fiber 9 g
Protein 26 g
Choices: 1 1/2 carbohydrates; 3 meat and alternative
courtesy of CanolaInfo.org