Recipes and Entertaining

Healthy Super Bowl Grub: Turkey Black Bean Chili

We were aching for something warm and  comforting to have this Super Bowl Sunday, but something that also wouldn’t leave us with that “Whoops, I think I ate too much” feeling. You know what I’m talking about — events and holidays like the Super Bowl, New Year’s and Fourth of July are tinderboxes for over-indulgence, weight gain and the inevitable guilt that follows. 

Though Jim and I agreed to a “special dispensation” for the Super Bowl back in early January when I started TBC, we ultimately decided to stick to what’s been working: it’s certainly not time to mess with a formula that’s brought me (and Jim) success.  Too, with my ability to exercise shelved for the near future, making smart food choices has never been more critical.

We decided that we’d aim for chili: warm, comforting and SO typical for the Super Bowl; but, we also had to make sure it was nutritionally appropriate. No, I’ve made chili a ton of times before, but for some reason, I never recorded a single chili recipe I’ve ever made (it’s also why it’s never the same from one time to the next). This time, I recorded everything I used and every step. Luckily for us, this turned out to be the best chili I’ve made so far (say we), and now, in sharing with you all, I have forever recorded a chili recipe into Busy Crab history.

Even more exciting is that for a satisfying 1 cup serving, this only amounts to 5 PointPlus! Got an extra point to spare? Dress it up with 2 tablespoons of shredded cheddar and 1 tablespoon of fat-free, plain Greek yogurt for an authentic chili experience.

Adjust the spices to your taste – I typically like my chili with a kick, so I went heavier on all of the spices below. Best to start out with less spice, so you can adjust upwards if necessary.

Enjoy!

Turkey and Black Bean Chili - comfort in a bowl!

PointsPlus™ Value:    5 (without cheese and sour cream garnish)

Servings:  Ten 1-cup servings

Ingredients

2 Tbsp EVOO

3 Carrots, peeled and diced

4 Celery ribs, diced    

1 Onion (large), diced

2 Tbsp Chili Powder   

½ Tsp Cumin

½ Tsp Oregano

Salt and Pepper to Taste

1 ¼ lbs. 99% fat-free ground turkey breast    

1 Green Chili Pepper (from can) chopped    

1 Chipotle Pepper in Adobo Sauce (from can) chopped 

1 can (about 15.5 oz) Black beans    

1 can (about 14.5 oz) fat-free beef broth    

1 large can (about 30 oz) canned diced tomatoes    

½ can (about 3 oz) Tomato Paste

2 cup(s) water    

1 can (about 14.25 oz) canned yellow corn    

Instructions

  1. In large stock pot or Dutch oven, heat  2 Tbsp of extra-virgin olive oil on medium-high heat.
  2. Add carrots, celery and onion and saute for several minutes until onion looks transparent. Stir frequently to ensure equal distribution of the EVOO.
  3. Add in dry spices (cumin, chili powder, salt, pepper and oregano), and mix thoroughly.
  4. Add in ground turkey, mixing with all ingredients, breaking up with wooden spoon (I recommend using a flat edged wood “paddle” spoon). Stirring frequently, cook until turkey is no longer pink.
  5. Add the chili and chipotle peppers, stirring into the mixture thoroughly. Cook for about 2 minutes before adding next  ingredients. This helps to really infuse the turkey with the peppers, especially the chipotle which has a lovely smoky flavor.
  6. Add the tomato paste and mix, cooking for about 2 minutes before adding the next ingredients: beef broth, diced tomatoes, black beans, corn and water.
  7. Simmer on Medium-Low to Low (depending on your stovetop)  for anywhere from one to two hours uncovered. The longer this cook, the thicker it gets as the liquids evaporate, so check and stir frequently. Serve when the thickness suits your preferences.

2 thoughts on “Healthy Super Bowl Grub: Turkey Black Bean Chili

  1. I like the recipe! I will however, stay with traditional SM12YO scotch
    with london broil & imperial/aka Acapulco shrimp for dindin tonite.
    Whos IS playing in the super bowl this year beside the “Pitts”? I lost interest when the NJ Jets lost to them.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s