Tuesday’s Taste Tempters 1.17.11
Posted: Tuesday, January 18, 2011 8:01 pm
The Messenger, each Tuesday, will feature a recipe on the Community Lifestyles page.
Recipes will include those submitted to The Messenger by manufacturing companies, publicists and local readers.
Recipes may be submitted by mail to Donna Ryder, Associate Editor, Tuesday’s Taste Tempters, P.O. Box 430, Union City TN 38281 or by e-mail at firstname.lastname@example.org.
Today’s recipe comes from the cookbook “Glycemic Index Cookbook for Dummies” (ISBN: 978-0-470-87566-7/$19.99) by Meri Raffetto, RD, and Rosanne Rust, MS, RD, LDN. It is available at Dummies.com and other online bookstores.
Turkey and White Bean Chili
1 tablespoon canola oil
1 medium onion, chopped
1 medium red bell pepper, chopped
2 cloves garlic, minced
1/2 pound lean ground turkey
1 teaspoon salt
1/2 teaspoon ground cumin
1 teaspoon chili powder
1 teaspoon dried oregano
1 bay leaf
1 (4-ounce) can green chiles
2 (15-ounce) cans northern white beans, undrained
1 (15-ounce) can low-sodium chicken broth
2 tablespoons fresh lime juice
2 tablespoons chopped fresh cilantro
6 tablespoons salsa
Salt and pepper to taste
In a large saucepan, heat the oil over medium-high heat. Add the onion and bell pepper, and sauté until they’re soft, about 5 minutes. Add the garlic and cook for an additional 2 minutes.
Add the ground turkey to the pan, and sprinkle it with the salt, cumin, chili powder, oregano and bay leaf. Stir the turkey and spices together and cook until the turkey is browned and cooked through, about 8 minutes.
Add the green chilies, beans and chicken broth and bring the mixture to a boil. Reduce the heat and simmer for 20 minutes.
Stir in the lime juice and cilantro just before serving. Ladle the chili with 1 1/2 tablespoons of salsa on top of each serving. Add salt and pepper to taste.
Per serving: Calories 208 (From Fat 48); Glycemic Load 4 (Low); Fat 5g (Saturated 1g); Cholesterol 39mg; Sodium 660mg; Carbohydrate 19g (Dietary Fiber 7g); Protein 20g.
Vary It! If you prefer more spice in your chili, add a tablespoon of minced jalapeno when you add the onion and red bell pepper.