Author Kristen Norton, RD, LDN | Well Balanced Nutrition
Ingredients
1lblean ground turkey85-93% lean
1 1/2cupschopped yellow onions
2tablespoonsminced garlic
2 to 3bell peppersstemmed, seeded, and chopped
1medium zucchinistem ends trimmed and cut into small dice
2cupsfresh corn kernels or 1 can of cornno added sugar or salt
1 1/2poundsportobello mushroomsabout 5 large, stemmed, wiped clean and cubed
2tablespoonschili powder
1tablespoonground cumin
1 1/4teaspoonssalt
1/4teaspooncayenne
4large tomatoespeeled, seeded and chopped
3cupscooked black beansor canned beans (low sodium, no added sugar), rinsed and drained
115-ounce can tomato sauce
1cuplower sodium vegetable stockno added sugar, or water
1/4cupchopped fresh cilantro leaves
Garnish for each bowl
1ozPlain Greek yogurtgarnish
? medium avocadodiced, garnish
2tablespoonschopped green onionsgarnish
1ozMild cheddar cheeseoptional garnish
Instructions
In a large, heavy pot, brown turkey, onions, garlic, and bell peppers, and cook, stirring, until meat is browned completely. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.
To serve, ladle the chili into the bowls. Top each serving with a dollop (~1oz) of yogurt and spoonful of avocado. Sprinkle with green onions (and optional 1 oz cheddar cheese) and dig in!
Notes
For lower sodium, calories and fat content, do not add the cheddar cheese. This saves you 111 calories and reduces the sodium by 182mg. Nutrition Facts Per Serving:
calories 403
Total Fat 19g
Saturated Fat 7 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 78 mg
Sodium 903 mg
Potassium 926 mg
Total Carbohydrate 34 g
Dietary Fiber 10 g
Sugars 17 g
Protein 33 g
Vitamin A 92 % Vitamin C 145 % Calcium 32 % Iron 20 %