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Healthy Recipes: White Turkey Chili

06/21/2011 14:51:00 admin

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June 21

Savory Summer Chili

This savory chili features turkey and white beans in lieu of traditional red meat, but it still packs lots of protein, fiber and flavor. Canned Hatch chiles are ideal in this dish, but any green chiles other than jalapenos will work. For the beans, white cannellinis are a great choice and contain phytochemicals like saponins, protease inhibitors and phytic acid. In laboratory studies, saponins have shown the ability to inhibit the reproduction of cancer cells and slow the growth of tumors in several different tissues.

White Turkey Chili

1 Tbsp. canola oil

1 lb. ground turkey breast

3/4 cup chopped onions

2 garlic cloves, chopped

2 tsp. ground cumin

2 tsp. dried oregano

Pinch of ground cloves

1 cup chopped tomatillos

1 (4.5 oz.) can chopped green chiles, undrained

1 (15 oz.) can cannellini or other white beans, rinsed and drained

1/2 cup cilantro leaves, chopped

1 cup low fat, reduced-sodium chicken broth

2 Tbsp. lime juice

Salt and ground black pepper, to taste

1/4 cup chopped scallions

In a large, heavy pan, heat oil over medium-high heat. Add turkey and cook until it loses its pink color, 5 minutes. Note: don’t break turkey apart completely, but lightly loosen it into smaller pieces with wooden spoon. Transfer to a bowl and set aside.

In same pot, sauté the onions until soft, 5 minutes. Mix in garlic and sauté 1 minute longer. Mix in cumin, oregano, cloves and tomatillos and cook until the tomatillos are soft, 4 minutes, stirring occasionally.

Add chiles, beans, cilantro, and broth. Return turkey to pot. Simmer, uncovered, until chili is thick enough to plop from a spoon, 10 minutes. Mix in lime juice and season to taste with salt and pepper. Divide among 4 bowls, top with scallions and serve.

Makes 4 servings.

Per serving: 270 calories, 6 g total fat (<1 g saturated fat), 21 g carbohydrate,

34 g protein, 6 g dietary fiber, 480 mg sodium.

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