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Zesty Turkey and Black Bean Chili

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Zesty Turkey and Black Bean Chili

Zesty Turkey and Black Bean Chili

Jessica Braider
This is a simple but satisfying weeknight dish packed with healthy proteins and fiber. Scramble recipe tester Maria Mullen said that this is her husband’s “new favorite chili!"
Cook Time 25 mins
Total Time 25 mins
Servings 6 servings

Ingredients
  

  • 1 Tbsp. extra virgin olive oil
  • 1/2 yellow onion diced 1 cup
  • 2 cloves garlic minced, about 1 tsp.
  • 1 lb. ground turkey or meatless crumbles
  • 1 Tbsp. chili powder
  • 15 oz. diced tomatoes with green chilies with their liquid
  • 6 oz. tomato paste
  • 1 cup corn kernels, fresh, frozen, or canned,
  • 15 oz. reduced-sodium canned black beans (or use any variety)(or use 1 1/2 cups home-cooked beans for every 15 oz. can), drained and rinsed
  • 1 dash hot pepper sauce (such as Tabasco), for serving (optional)
  • 1 cup shredded Cheddar cheese for serving (optional)
  • 1 cup low fat sour cream or plain Greek yogurt (or use any variety) for serving (optional)

Instructions
 

  • In a stockpot, heat the oil over medium heat. Cook the onions until they are tender, 3 - 5 minutes.
  • Add the garlic and stir for about 30 seconds, then add the turkey and chili powder, and brown the turkey for about 5 minutes until it is mostly cooked through. (If you are using meatless crumbles, add it to the pot along with the tomatoes, as there is no need to brown it.)
  • Add the diced tomatoes, tomato paste, corn, and beans, bring it to a low boil and then simmer it for 10 – 15 minutes, stirring occasionally.
  • Serve it with hot pepper sauce (optional), and topped with a little Cheddar cheese and/or a dollop of sour cream, if desired, or refrigerate it for up to 3 days, or freeze it for up to 3 months.

Slow Cooker Directions

  • Omit the oil. Combine all ingredients except the hot pepper sauce, cheese, and sour cream in the slow cooker. Cook on low for 6 - 8 hours or on high for 3 - 4 hours. Serve, topped with hot pepper sauce, Cheddar cheese, and/or sour cream, if desired. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Notes

Do Ahead or Delegate: Dice the onion, peel the garlic, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the chili.
Scramble Flavor Booster: Use chipotle chili powder or add 1/4 tsp. cayenne pepper to the chili.
Tip: Turkey, a great lean protein source, falls into a group of high-protein foods (including tuna) that can help keep insulin levels within a desirable range after eating a meal.
Nutritional Information Per Serving (% based upon daily values): Calories 270, Total Fat: 9g, 14%; Saturated Fat: 2g, 10%; Cholesterol: 45mg, 15%; Sodium: 960mg, 40%; Total Carbohydrate: 28g, 9%; Dietary Fiber: 6g, 24%; Sugar: 7g; Protein: 21g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
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