Thursday, February 25, 2010
Chili - - Doc's Chili $5.88
3 cups chopped yellow onions .60
1 pound lean ground turkey $2.29
2 tablespoons chili powder .10
1 tablespoon chopped fresh oregano (or 1 teaspoon dried) .10
1 teaspoon ground cumin .05
2 tablespoons chopped garlic .10
1 1/2 cups cooked pinto beans (one 15-ounce can, rinsed and drained ) .69
1 1/2 cups cooked black beans (one 15-ounce can, rinsed and drained ) .59
3 cups diced tomatoes (or one 28-ounce can roasted diced tomatoes, undrained) .49
1 cup fat free chicken broth .29
1/2 cup black olives .39
1/2 cup chopped green onions or chopped fresh cilantro .20
Spray a large saucepan or Dutch oven with a few sprays of cooking oil spray. Add onion and sauté over medium-high heat until soft and just starting to brown. Add ground turkey and cook over medium high heat, until cooked through; about 6 minutes. Add chili powder, oregano, cumin, garlic, beans, tomatoes, and broth. Bring to a boil over high heat and then reduce the heat to a simmer. Cover and let simmer for 20 minutes.
Chili always improves with age, so let it simmer as long as you can!
Serve in about 1 cup size portions. Garnish with olives and green onions or cilantro and serve immediately.
1 cup is 324 calories, 10 grams fat, 28 carbs and 22 protein.
A PERFECT MEAL!