Low Calorie Chili
This tasty low calorie chili is made with ground turkey and works out at under 300 calories per generous portion. Easy to make and suitable for home freezing.
Ingredients
- 2¾ cups ground turkey breast (600g)
- 2 medium onions diced
- 3 cloves garlic minced
- 10 sprays calorie controlled cooking spray
- ½ teaspoon ground cumin
- ¾ tablespoon paprika
- ¼ teaspoon dried crushed chili flakes
- ½ teaspoon ground black pepper
- 1 beef stock cube / bouillon
- 2¼ cups boiled water (500ml)
- 1 can chopped tomatoes (1 x 400g can)
- ¾ tablespoon tomato paste / tomato puree
- 1 can kidney beans (1 x 400g can - drained weight 240g)
Instructions
- Preheat the oven to 390°F / 200°C / 180°C fan / Gas mark 4
- Line the bottom of a baking tray with parchment paper.
- Spread the ground turkey breast over the parchment paper, breaking up any larger lumps and cook in the centre of the oven for 20 - 30 minutes. Stir every 8 minutes or & cook until all the meat has coloured.
- Make up the stock with stock cube and boiled water and set aside.
- Whilst the turkey breast is cooking, dice the onions and mince the garlic.
- Spray a large non stick skillet with low calorie cooking spray.
- Add the diced onions and heat over medium / low heat, stirring often. Cook until the onions have started to soften and brown. If the onion starts to stick to the bottom of the pan add a couple of tablespoons of water to loosen any stuck on bits. It should take 5 minutes or so for the onions to soften & start to colour.
- Add the minced garlic and saute for a further minute or so making sure that it doesn't stick to the bottom of the pan.
- Add the cumin. paprika, dried crushed chili flakes and black pepper and stir to combine.
- Add the stock, chopped tomatoes and the tomato paste and stir.
- Turn up the heat and bring the mixture to the boil.
- Add the drained kidney beans and the cooked turkey breast and stir to combine all of the ingredients. Reduce the heat so that the mixture is simmering.
- Simmer for 15 - 20 minutes, stirring occasionally until the sauce has reduced. A 'wetter' chili should take about 15 minutes a drier chili will take closer to 20 minutes.
- Serve with a dollop of fat free natural yogurt and some sliced peppers.
Nutrition
Serving: 4servingsCalories: 294kcalCarbohydrates: 21gProtein: 42gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 85mgSodium: 657mgPotassium: 969mgFiber: 6gSugar: 7gVitamin A: 894IUVitamin C: 15mgCalcium: 83mgIron: 4mg
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