Southwestern Turkey Chili
| 
| 
| Canola oil | 2 tsp. | 10mL |
| Chopped onion | 1 Cup | 250 mL |
| Garlic clove, minced (or ¼ tsp.,1 mL, powder) |
1 | 1 |
| Extra-lean ground turkey (salt sprinkle) |
1 lb. | 454 g |
| Chopped green pepper | ½ Cup | 125 mL |
| Chili powder | 2 tsp. | 10 mL |
| Ground cumin | 1 tsp. | 5 mL |
| Dried oregano | ½ tsp. | 2 mL |
| Dried crushed chilies (optional) | ¼ tsp. | 1 mL |
| Can of black beans, rinsed and drained | 19 oz. | 540 mL |
| Low-sodium vegetable cocktail juice | 2 Cups | 500 mL |
| Tomato paste | 2 tbsp. | 30 mL |
| Ketchup | 2 tbsp. | 30 mL |
Heat canola oil in large frying pan on medium-high heat. Add next 3 ingredients. Sprinkle with salt. Scramble-fry for about 5 minutes until onion is softened and turkey is starting to brown.
Add next 5 ingredients. Heat and stir for 1 minute.
Add remaining 4 ingredients. Stir well. Bring to a boil. Reduce heat to medium. Boil gently, uncovered, for 5 minutes, stirring occasionally, to blend flavors. Makes about 6 cups (1.5 L).
1 cup (250 mL): 259 Calories, 3.3 g Total Fat (1.0 g Mono, 0.8 g Poly, 0.3 g Sat); 30 mg Cholesterol; 32 g Carbohydrate; 8 g Fibre; 28 g Protein; 379 mg Sodium