Snowy Day Low Fat Chili (Printable)
A hearty chili with lean turkey, beans, and vegetables for a cozy, low-fat winter meal.
# List of ingredients:
→ Meats
01 - 1 pound lean ground turkey
→ Vegetables
02 - 1 large onion, diced
03 - 1 red bell pepper, diced
04 - 1 green bell pepper, diced
05 - 2 celery stalks, diced
06 - 3 garlic cloves, minced
07 - 1 (14.5 ounce) can diced tomatoes with juice
08 - 1 (15 ounce) can kidney beans, drained and rinsed
09 - 1 (15 ounce) can black beans, drained and rinsed
10 - 1 cup low-sodium chicken or vegetable broth
→ Spices
11 - 2 tablespoons chili powder
12 - 1 teaspoon ground cumin
13 - 1 teaspoon smoked paprika
14 - 1/2 teaspoon dried oregano
15 - 1/4 teaspoon cayenne pepper
16 - 1/2 teaspoon salt
17 - 1/4 teaspoon black pepper
→ Other
18 - 1 tablespoon olive oil
19 - 2 tablespoons tomato paste
# Steps:
01 - Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, red and green bell peppers, celery, and minced garlic. Sauté for 5 minutes until vegetables begin to soften and become fragrant.
02 - Add lean ground turkey to the pot. Cook while breaking up the meat with a wooden spoon until thoroughly browned and cooked through, approximately 5 to 7 minutes. Ensure no pink remains.
03 - Stir in chili powder, ground cumin, smoked paprika, dried oregano, cayenne pepper, salt, and black pepper. Cook for 1 minute to release the essential oils and enhance flavor development.
04 - Add tomato paste and mix thoroughly to coat the meat and vegetables. Pour in diced tomatoes with their juice, drained kidney beans, black beans, and broth. Stir until all ingredients are evenly distributed.
05 - Bring the mixture to a gentle simmer. Reduce heat to low, cover the pot, and cook for 30 minutes. Stir occasionally to prevent sticking and ensure even heating.
06 - Taste the chili and adjust seasoning with additional salt or pepper if necessary. Serve hot in bowls. Optional garnishes include chopped fresh cilantro, sliced green onions, or a dollop of non-fat Greek yogurt.
# Expert Advice:
01 -
- It delivers all the comfort of traditional chili without the heavy post-meal slump
- The spice blend hits just right while keeping things light enough for weeknight dinners
02 -
- The spices need that 1-minute toast in the fat, skipping this makes chili taste flat and one-dimensional
- Let it rest for 10 minutes off the heat before serving, the flavors marry and the texture improves noticeably
03 -
- Dice your vegetables slightly smaller than you think necessary, they should melt into the spoon not dominate each bite
- Let the chili cool completely before freezing to prevent ice crystals from forming