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Menu of the Month
A
bowl of chili chases away January’s cold with both the heat of the chili peppers
that give the dish its name and the warmth from cooking on the stove top or slow
cooker. This recipe, adapted from Lickety-Split Meals by Zonya Foco, is an
economical way to feed a hungry crowd or to have plenty of leftovers to stock
the freezer for future meals. Costing less than $2 per serving, everyone can go
back for a second helping without breaking the budget, and get a bowlful of
protein, fiber and vitamins too. Add a basket of corn muffins and a tray of
crisp, cool raw veggies to complement the flavors of the chili and take a bit of
the edge off the heat.
3-Bean Turkey or Vegetarian Chili
2
onions
1 red bell pepper, seeded
1 green bell pepper, seeded
4 carrots or 1 cup shredded carrots
1 T olive oil
1 tsp minced garlic (2 cloves)
20 oz extra-lean ground turkey breast (optional)
1 can (15 oz) kidney beans
1 can (15 oz) garbanzo or pinto beans
2 cans (15 oz each) black beans
2 T cumin seeds or 1 T ground cumin
1 T chili powder
1 tsp oregano
¼ tsp red pepper flakes (optional)
3 shakes cayenne pepper (optional)
¼ cup jalapeno or hot pepper rings from a jar (optional)
8 cups low-sodium vegetable juice
1 can (14 ½ oz) diced tomatoes, no salt added
Chop the onions and bell peppers. Heat oil in a large kettle over
medium-high heat. Add garlic, onion, green and red peppers and carrots, and
ground turkey if using it. Sauté 5 minutes. While vegetables are sautéing, open
all the beans. Toss in a colander, rinse, drain, and add to sauté. Add cumin,
chili powder, oregano, vegetable juice, tomatoes, and the optional red pepper
flakes, cayenne pepper and hot peppers if using them. Stir and simmer for 10 to
20 minutes.
Makes 10 servings of 1½ cups each. Nutrition information (including ground
turkey) per serving: 290 calories, 23 g protein, 3.5 g fat, 42 g carbohydrate,
12 g fiber, 629 mg sodium. |
