Talkin’ turkey with a light bean chili

Steaming turkey fresh from the Egg

Use left overs from your holiday turkey for this recipe. Ground turkey works as well.

The ingredients

Turkey gets a little attitude in this dish, with black beans and lots of chili powder, garlic, onions and peppers. The spices give your metabolism a kick. That gets you burning calories faster.

Turkey offers lots of protein coupled with just a little fat. It’s an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. Turkey chili makes a perfect recipe for those on the 17-day diet.

If you want to use this recipe in cycle 1 for rapid weight loss, go ahead… just leave out the beans. Otherwise, add black beans for their fiber, minerals, and other useful nutrients. If you’re interested, everything you may not want to know about beans (but should) can be found Behind Mr. Bean’s Back Door.

For sauteing, use an oil that is not degraded by heat. I use canola oil.

I included some okra because this veggie gives the sauce heartiness, without having to resort to¬† flour. But if you don’t have any, don’t fret. The dish tastes fine without it, just a little thinner.

The chili is served on a nest of broccoli rather than rice or pasta… fewer calories, way more vitamins, minerals, and antioxidants.

Bad boy Turkey nesting on roasted broccoli

Bad Boy Turkey nestling on roasted broccoli

Turkey and Bean Chili
Four servings

  • 1 pound turkey, ground, sauteed in a teaspoon of canola (or use cooked roast turkey, chopped)
  • 1 medium onion, coarsely chopped
  • 3 clove(s) garlic, chopped
  • 2 cups beans… I use canned black turtle beans, rinsed & drained
  • 2 tablespoons chili powder. Use more if you like your food to blow your socks off.
  • 1 teaspoon salt. I use sea salt for its extra minerals
  • 0.5 cup(s) okra (gumbo), raw and sliced horizontally
  • 2 cups tomato sauce. I use one with tomato tidbits, canned
  • 3 small sweet red and yellow peppers, seeded and cut in half
  • 4 cups broccoli, coarsely chopped
  • 2 teaspoons canola oil
  • 1 tablespoon balsamic vinegar
  • a little sea salt and lots of pepper to taste

For the chili

  1. First you fry up the ground meat in just enough oil to coat the bottom of a cast iron frying pan (or nonstick pan). Stir with a spatula to keep the meat from sticking. Once the meat browns, put it on a plate.
  2. Add another teaspoon of oil to the frying pan and stir-fry the onions and garlic for a few minutes, until they soften and brown.
  3. Then add all the ingredients but the red peppers, including the cooked meat, and simmer for 20 minutes. Taste and add more chili and black pepper if you like.
  4. Add the raw peppers and simmer another 10 minutes, until the peppers soften.
Broccoli

Click pic for broccoli nutrition

For the broccoli nest

  1. Roast 4 cups of chopped stalks and florets in a little oil at 375F for 25 minutes or steam them in a colander for 5 minutes or until they are fork tender.
  2. Flavor them once they’re cooked with a tablespoon of balsamic vinegar, a little sea salt (if you can spare any) and lots of pepper.

To serve

  1. Divide the broccoli into four portions and ladle the chili evenly among the four plates.
  2. I garnished my plates with almonds, but it’s not necessary. It was just to dress up the dish for the picture. The plate is decorated with drops of balsamic vinegar, because I like things to look nice.
  3. Instead of broccoli, you can also use turkey chili to fill a roasted squash.

Each serving (with broccoli) contains: Calories (kcal) 426.8; Fat (g) 12.7 (3.6 g saturated fat and 144 mg cholesterol); Sodium (mg) 1046.9, potassium (mg) 1475 mg, calcium (mg) 183.3, iron (mg) 5.3; Carbohydrate (g) 37.9 (13.3 g fiber and 3.9 g sugar); Protein (g) 41.8; Vitamin A (RAE) 193.9, C (mg) 108.0, E (mg) 6.4, niacin (NE) 18.0, folate (DFE) 137.1

 

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5 Comments (+add yours?)

  1. craftinlightenment
    Mar 12, 2013 @ 01:07:21

    Looks so beautiful and sounds so yummy!

    Reply

  2. eastbaybounty
    Mar 06, 2013 @ 20:45:20

    I’m going to give this recipe a try!

    Reply

  3. Rita Azar
    Mar 04, 2013 @ 16:25:19

    Yum! All these flavours! This chili look really delicious! I love the idea of the broccoli nest too! Thanks so much for linking to my post.

    Reply

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