Turkey Pumpkin Chili
Stay warm during the fall and winter months with this flavorful chili.
Recipe courtesy of OSU Extension Service, foodhero.org.
This hearty chili is an excellent source of vitamin A, which helps support your healthy vision and immune system. Choose low sodium canned beans to help lower your sodium intake. Serve with whole grain crackers and a glass of milk for a complete DASH meal.
1 teaspoon oil
1 pound lean ground turkey (15% fat)
2/3 cup chopped onion
½ cup chopped green pepper
2 cloves garlic, minced or ½ teaspoon garlic powder
1 can (15 ounce) kidney beans, drained and rinsed
1 can (15 ounce) great northern beans, drained and rinsed
1 can (15 ounce) solid-pack pumpkin
1 can (15 ounce) crushed tomatoes
1 can (15 ounce) low sodium chicken broth
½ cup water
2 tablespoons brown sugar
1 package (1.25 ounce) taco seasoning mix
Add oil to a 4 quart (or larger) saucepan at heat over medium heat. Add ground turkey, onion, green pepper and garlic. Cook and stir, breaking meat apart until meat is brown and vegetables are tender. Stir in beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning. Bring to a boil and reduce heat. Cover and simmer for 1 hour.
Refrigerate leftovers within 2 hours.
Per serving: 220 calories, 4.5 g total fat, 1 g saturated fat, 29 g carbohydrate, 17 g protein, 9 g fiber, 430 mg sodium