Attached (just in time for football party season) is an excellent Turkey chili recipe.
This chili is loaded with turkey (or beef) and beans for zinc and B vitamins, tomatoes and green peppers for vitamin C, and butternut squash for beta-carotene.
Turkey / beef and Butternut Squash Chili
1 lb extra lean ground beef or Turkey breast
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 14 1/2 oz cans canned Mexican style stewed tomatoes
1 16 oz can chili beans
1/2 small butternut squash, peeled and cubed, about 1 1/2 cups
1 cup low sodium beef broth
1 1/2 tsp ground cumin
1 1/2 tsp chili powder
1 cup frozen corn kernels
Cooking:
Cook beef, bell pepper, onion and garlic over medium high heat until the meat crumbles and is no longer pink. Drain well and return to pan.
Stir in tomatoes, chili beans, squash, beef broth, cumin and chili powder and bring to a boil. Cover, reduce heat to medium low and simmer, stirring occasionally, 15 minutes.
Stir in corn and cook uncovered 15 minutes or until squash is tender and chili is thickened.
Nutritional Information
Calories: 234 (22% from fat)
Fat: 6g (sat 2.3g,mono 2.3g,poly 0.4g)
Protein: 17g
Carbohydrate: 30g
Fiber: 6.8g
Cholesterol: 21mg
Iron: 2.9mg
Sodium: 642mg
Calcium: 65mg
Bon Apetite!!!
Boot Camper review:
I have made this chili several times and it’s great. I don’t cook too well but I can manage this one.
If you don’t want to play around with peeling and cutting up the squash, Trader Joe’s has butternut squash already cut up in a bag ready to cook and it really gives the chili a great flavor.
You can also use cut up frozen onions and bell peppers to save more time. For any of you on Weight Watchers, it is only three points and you get 8 one cup servings.
I freeze it in serving sizes and just microwave for lunch or dinner. Add some low fat grated cheese and some whole wheat crackers and your tummy will be happy without guilt
-C.Delgado, Anaheim
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