Recipe: Hearty turkey chili

Dietitian's tip: This chili uses leftover turkey meat instead of ground beef. Light turkey meat is low in fat and cholesterol and works well as a beef or pork alternative. Dark meat has more than twice the amount of fat and saturated fat as white turkey meat.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

SERVES 8

Ingredients

1 pound chopped leftover turkey
1/2 cup chopped onion
2 cups unsalted canned tomatoes
4 cups canned kidney beans, rinsed and drained
1 teaspoon sugar
1 1/2 tablespoons chili powder
2 cups chopped celery
8 tablespoons fat-free sour cream
Water, as desired

Directions

In a soup pot, add the turkey and onion. Saute over low heat until the onions are translucent. Stir in the tomatoes, kidney beans, sugar and chili powder. Cover and cook for 10 minutes. Add the celery and cook for another 10 minutes. Add water, as desired, for thinner consistency.

Ladle into warmed individual bowls and top each with 1 tablespoon sour cream. Serve immediately.

Nutritional Analysis

(per serving)

Calories	242	Cholesterol	31 mg
Protein	21 g	Sodium	380 mg
Carbohydrate	30 g	Fiber	7 g
Total fat	4 g	Potassium	784 mg
Saturated fat	1 g	Calcium	90 mg
Monounsaturated fat	1 g