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

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