Crisp Air Low Fat Chili (Printable)
Hearty chili featuring lean turkey, kidney and black beans, and fresh vegetables for a light, flavorful meal.
# List of ingredients:
→ Proteins
01 - 1.1 lbs extra-lean ground turkey or chicken
→ Vegetables
02 - 1 large onion, diced
03 - 2 garlic cloves, minced
04 - 1 red bell pepper, diced
05 - 1 green bell pepper, diced
06 - 2 medium carrots, peeled and diced
07 - 1 zucchini, diced
08 - 14 oz can diced tomatoes, no salt added
09 - 14 oz can kidney beans, drained and rinsed
10 - 14 oz can black beans, drained and rinsed
→ Liquids
11 - 2 cups low-sodium vegetable or chicken broth
→ Spices & Seasonings
12 - 2 tbsp chili powder
13 - 1 tsp ground cumin
14 - 1/2 tsp smoked paprika
15 - 1/4 tsp cayenne pepper (optional, to taste)
16 - 1/2 tsp dried oregano
17 - 1/2 tsp salt (or to taste)
18 - 1/4 tsp black pepper
→ Garnishes
19 - Fresh cilantro, chopped
20 - Lime wedges
# Steps:
01 - Heat a large nonstick pot over medium heat. Add the ground turkey or chicken and cook, breaking it up with a spoon, until browned and fully cooked, about 5 to 7 minutes.
02 - Add the diced onion and minced garlic to the pot and sauté for 2 minutes until fragrant.
03 - Stir in the diced red and green bell peppers, carrots, and zucchini. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
04 - Incorporate chili powder, ground cumin, smoked paprika, cayenne pepper if using, dried oregano, salt, and black pepper. Stir thoroughly to coat both vegetables and meat evenly.
05 - Pour in the diced tomatoes with juice, kidney beans, black beans, and low-sodium broth. Mix well to combine.
06 - Bring to a boil, then reduce heat to low. Cover and let simmer for 25 to 30 minutes, stirring occasionally, until vegetables are tender and flavors meld.
07 - Taste the chili and adjust salt or spices as needed.
08 - Serve hot, garnished with chopped fresh cilantro and lime wedges if desired.
# Expert Advice:
01 -
- It's genuinely satisfying without the heaviness that usually comes with chili.
- You can prep everything in one pot and let it simmer while you do other things.
- Leftovers taste even better the next day, which never happens with diet food.
02 -
- Don't skip browning the meat properly, because that's where the depth of flavor starts.
- Rinsing the beans is non-negotiable unless you want a gummy texture that ruins the whole pot.
- Low-sodium broth is critical, or the chili will taste like a salt bomb after simmering.
03 -
- Taste the chili after simmering and adjust the spices, because every batch is a little different depending on your tomatoes and broth.
- If you like heat, add the cayenne, but start with less and build up since it's easier to add than to fix.
- Use a wooden spoon to scrape the bottom of the pot occasionally so nothing sticks and burns.