This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for flour or modified food starch in pre-shredded cheese.
"Next to jazz music, there is nothing that lifts the spirit and strengthens the soul more than a good bowl of chili."
-Harry James, Author
This is a super simple chili to make and so versatile. You can use lean ground beef or chopped chicken thighs. Even leftover cooked chicken or turkey will really make it great. On top of being so easy it is everything that is great about a Mediterranean style diet – lean meat, good fats, legumes, veggies all made fresh in your kitchen with all of 10 minutes prep time.
Cumin is a thin spindle shaped seed that resembles a caraway seed. It has been used as a spice for millennia. When the spice is ground, it has a slightly hot, piquant flavor that is used in Middle Eastern, Mediterranean, Spanish and Asian cuisines. It was imported to the Americas and is a staple in Mexican and South American recipes.
A little goes a long way and too much can quickly overpower a dish. As with any spice, buying whole seeds and grinding them results in a much fresher flavor.
Servings = 6 | Serving size =1 1/2 cups
Cooking Time = 60 Minutes
This recipe can be multiplied by 2,3.
This recipe makes great leftovers.
Serve with Cornbread Muffins
|1 tsp||olive oil|
|2 cloves||garlic (sliced)|
|1 large||onion (diced)|
|1 1/2 lbs||ground turkey (breast is better)|
|2 tsp||chili powder|
|1 tsp||ground cumin|
|1/8 tsp||ground cinnamon|
|2 15 ounce can||no salt added black beans|
|3 ounces||reduced-fat cheddar cheese (shredded)|
|1/2 cup||cilantro leaves|
|6 Tbsp||reduced fat sour cream|
Place the olive oil in a large sauce pan over medium high heat. Add the garlic and cook, stirring frequently, for about 2 minutes.
Add the diced onion and cook for about 3 – 5 minutes until the onions have softened slightly. Add the ground turkey and cook until the turkey is lightly browned.
Add the water, chili powder, cumin, salt, pepper, cinnamon and black beans. Stir.
When the chili begins to boil reduce the heat to medium or low so that the chili will simmer. Cook for about 40 minutes stirring occasionally.
Top each serving with 1/2 ounce cheddar cheese, about 1 1/2 tablespoons of cilantro, and a tablespoon of sour cream. Serve.
Serving size = 1 1/2 cups
Servings = 6
Amount Per Serving
|Calories 302||Calories from Fat 44|
|% Daily Value|
|Total Fat 5g||8%|
|Saturated Fat 2g||11%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 24g||8%|
|Dietary Fiber 8g||32%|
|Vitamin A 11%||Vitamin C 4%|
|Calcium 13%||Iron 19%|
|Vitamin K 6 mcg||Potassium 721 mg|
|Magnesium 97 mg|