Open Arms of Minnesota

Weekly Recipe #281: Three Bean Turkey Chili

By Becky Magnuson, Dietetic Intern [University of Minnesota – the Emily Program]

Photo credit: Theryn Fleming/Flickr

Having grown up in the Midwest, I know the importance of warm, comforting meals waiting at home after a long snowy day, and few are more enjoyable than those coming from the crockpot. Recipe like this one are simple to throw together and leave your house smelling great after cooking all day! This winter, scoop yourself a bowl of this chili and enjoy all that the season has to offer.

This recipe comes packed with protein from the beans and ground turkey, but it’s not too high in calories. In addition, it provides a considerable amount of fiber which can help maintain gut health, lower cholesterol, and help with blood sugar control.

Three Bean Turkey Chili

(Serves 9)

Ingredients:

  • 1 lb. ground turkey breast
  • 1 small onion, chopped
  • One 28-oz. can diced tomatoes, drained
  • One 16-oz. can tomato sauce
  • One 4.5-oz. can chopped chilies
  • One 15.5-oz. can pinto beans, drained
  • One 15.5-oz. can black beans, drained
  • One 15.5-oz. can small red beans, drained
  • 2 tbsp. chili powder
  • 1 tsp. cumin
  • Optional toppings: chopped red onion, fresh cilantro, shredded cheese, avocado, sour cream

Directions:

  1. Brown turkey and onion in a medium skillet over medium-high heat until cooked through.
  2. Transfer to the slow cooker with the tomatoes, tomato sauce, chilies, beans, chili powder and cumin; mix well.
  3. Cook on high 6 to 8 hours or low 10 to 12 hours.
  4. Garnish with favorite chili toppings!

Tip:

  • To lower the sodium content, use low-sodium beans and canned tomatoes.
  • Increase the fiber and nutrient content by adding more veggies!

Nutrition Information:

Per Serving: 220 calories, 5 grams total fat, 1 gram saturated fat, 17 grams protein, 29 grams carbohydrate, 10 grams dietary fiber, 700 mg sodium

More from Open Arms

Bake Sale Graphic

Great Minnesota Bake Sale 2024

OPEN ARMS LAUNCHES INAUGURAL “GREAT MINNESOTA BAKE SALE” FOR IMMEDIATE RELEASE Contact: Ethan Armstrong [email protected] Cell: 320-815-2351 Minneapolis, MN, [7 June 2024] – Open Arms of Minnesota is thrilled to announce the launch of the first-ever Great Minnesota Bake Sale, set to take place

Read More »
Prida cap

Pride 2024

HAPPY PRIDE FROM OPEN ARMS! June is here, ushering in Pride Month—a time of great significance for Open Arms and our entire community. Our journey began nearly 40 years ago during the HIV/AIDS crisis, and with the support of a passionate and committed community,

Read More »

Thank You Graduating Cristo Rey Student Interns

Cristo Rey Students Wrap Up Internship With Open Arms Congrats to Cristo Rey student interns, Betsabe and Kai, who will graduate from high school this spring! Cristo Rey, a Catholic coeducational high school located in the Phillips neighborhood, developed an internship program with Open

Read More »
End Of Year Giving Graphic

Your Gift Will Help Us Serve More Clients!

Together we can continue to meet the increased demand for medically tailored meals with your support! We hope you think of us as you consider your year-end giving. Your donation is a gift of care, compassion, and encouragement!