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healthy Recipes: Chili with Walnuts

October 12, 2010 | Issue 318

Chase Away the Chill

Nothing can thaw you out quite like a steaming cup of chili. This unique take sticks with the original concept minus the red meat and high fat content. Substituting lean ground turkey can help you limit your intake of red and processed meat, an important step in preventing colon cancer. The omega-3 fatty acids found in walnuts featured here have been shown to reduce cholesterol, triglycerides and blood pressure and may also slow tumor growth. Make as is for a mild chili, or add a dash of hot sauce to turn up the heat.

Chili with Walnuts

1/2 cup chopped walnuts
1 Tbsp. extra-virgin olive oil
1 cup chopped onion
1 medium carrot, sliced
2 Tbsp. chili powder
2 tsp. ground cumin
1/2 tsp. salt
1 lb. lean (93 percent) ground turkey breast
1 (28-oz) can no salt added diced tomatoes
1 yellow bell pepper, seeded and diced
1 can red kidney beans, rinsed and drained
1/4 cup chopped flat-leaf parsley

Preheat the oven to 350 degrees F. Spread the walnuts on a baking sheet and toast in the oven for 3 minutes. Stir, and toast the nuts 3 minutes longer, or until they are fragrant. Cool the nuts and set aside, or store in an airtight container for up to 3 days.

Heat oil in large, deep skillet over medium heat.  Add onion and sauté until translucent, 3 minutes. Add carrot and sauté until tender-crisp, 5 minutes. Stir in chili powder, cumin, and salt and cook until spices are fragrant, 1 minute. Add ground turkey and cook until meat is white and opaque, about 7-10 minutes, using a wooden spoon to break it up.

Add tomatoes with their liquid, yellow pepper, and beans. Cook until chili is thick enough to plop from a spoon, and peppers are almost tender, about 15 minutes, stirring occasionally. Divide chili among 6 deep bowls, top each with a sprinkling of walnuts and parsley, and serve. This chili keeps well, if covered in the refrigerator, for 3 days.

Makes 6 servings.

Per serving: 310 calories, 14 g total fat (2.5 g saturated fat), 
26 g carbohydrate, 23 g protein, 9 g dietary fiber, 310 mg sodium.