Saturday, May 19, 2007

Chilly Day Chili

A chilly, rainy spring day deserves chili!

This is a recipe which I have worked on for a few years now and I think that I finally have it right. I made it for my parents once and Mom & I decided not to tell my Dad that there was “fake meat” in it. He raved about this chili at dinner, then a few days later as he was describing it to friends, Mom couldn’t hold the secret any longer and confessed. She has since made it several times and even my youngest brother, who would eat only meat for all three meals if he could get away with it, enjoyed the chili. Of course, he will never know that it’s good for him!

This chili is packed with good stuff. I love the smokiness which the ground chipotle gives it. With 3 servings of vegetables, 25g protein, 11g fiber, and 5g total fat (only 1 saturated) per serving, this chili is a nutrition-packed, warming meal. I serve it topped with sour cream, shredded lowfat cheddar, cilantro (lots for me!) and have steamed corn tortillas alongside.

For the next day, leftover chili is served on a bed of shredded lettuce with cheese, tomato, and avocado for a filling taco salad (baked tortilla chips alongside).

Now, for those who eat red meat (which which we do not), you can sub lean ground beef for the ground turkey and low-sodium beef broth for the chicken broth and it will have a meatier taste, yet with the veggie crumbles and beans, will be healthier and lower in fat than chili made with all ground beef and a lesser quantity of beans.

* Exported from MasterCook *

Vicci's Chili

Recipe By: Vicci

Servings: 6

Amount Measure Ingredient -- Preparation Method

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8 ounces ground turkey

1 cup chopped onion

1 cup chopped green bell pepper

1 tablespoon chili powder

1 1/2 teaspoons ground cumin

1/2 teaspoon dried ground chipotle pepper -- optional

1 1/2 cups low sodium chicken broth

1 teaspoon dried oregano -- (Mexican oregano preferred)

1/2 teaspoon salt

1 3/8 teaspoons ground black pepper

3 large garlic cloves -- minced

8 ounces Morningstar Farms veggie crumbles -- (Boca's burger crumbles may also be


29 ounces canned crushed tomatoes

3 ounces tomato paste

18 ounces canned black beans -- approximately 2 15-ounce cans (may also use a mixture

of black, kidney, and/or pinto beans). Drain and rinse before using.

6 tablespoons light sour cream

Heat a a large nonstick skillet over medium heat and add ground turkey. Cook, stirring often, until lightly browned. Scoop turkey onto a large cutting board and allow to cool for a few minutes. Place the skillet back over the heat and add the chopped peppers. Stir for 2 minutes, then add the onion and continue to cook for another 2 minutes. Add the chili powder and cumin and cook, stirring frequently, for a minute. Add the broth, oregano, salt, pepper, garlic, canned tomatoes, and tomato paste. Bring to a boil.

In the meantime, chop the ground turkey into small bits. Add to the tomato mixture along with the burger crumbles. When the mixture comes to a boil, cover and turn down the heat. Allow to simmer for 30 minutes, stirring often.

Uncover and add beans. Continue to cook for another 15 minutes, stirring as it thickens.

Serve topped with sour cream.


"9 cups"

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Per serving: 283 Calories (kcal); 5g Total Fat; (16% calories from fat); 25g Protein; 33g Carbohydrate; 31mg Cholesterol; 1060mg Sodium

Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Other toppings for the chili can also include (lowfat) shredded cheese, minced cilantro, chopped tomato and/or avocado.