Wednesday, October 10, 2012

Easy weeknight chili / Back to business

Wow.  I knew it had been a while since I'd posted anything, but... November 2011?  Almost one year?  That's way too long.

So I'm here with a kind of boring post, but with a commitment to post more often...I swear!

E left for London today, and it's kind of a rainy, gray and drizzly day, so I wanted to eat something tasty and comforting, but which was healthy and didn't take too long to cook.  So...scanning the fridge, I found some ground turkey breast, fresh carrots and onions from the farmer's market.  At first I thought I'd make a Shepherd's Pie, but realized I didn't have any, I'll have to make that another night.

What I did have on hand were some black beans and kidney beans, and some tomato sauce  - so chili it was!  This went from pantry to table in about half an hour, including hands-off simmering time.  I served it over steamed butternut squash, but it would go great with steamed brown rice, or over a baked white or sweet potato.  Because I used only cooking spray there's no added fat, so the recipe is full of protein, fiber, and vitamins - you can up the vitamin and fiber content by throwing in some canned pumpkin puree.  YUM.

OK, on to the recipe:

Easy weeknight chili
Serves 4-6

1 onion, diced
1 clove garlic, minced
1 carrot, peeled and diced
Salt and pepper
1 lb. ground turkey or turkey breast
1 15 oz. can kidney beans, drained
1 15 oz. can black beans, drained
1 15 oz. can tomato sauce
1 T. chili powder (I used Penzeys Chili 9000)
1/2 t. ground chipotle pepper

1.  Heat a large skillet or medium saucepan over medium-high heat.  Coat pan with cooking spray, and add onions, garlic, and carrot.  Saute until soft, being careful to stir frequently so that nothing sticks (add more cooking spray if needed).  Season with salt and pepper
2.  Add turkey, and break it up, stirring frequently so that the meat cooks and crumbles
3.  Add beans, tomato sauce, and spices and stir to combine; add a little water if needed.
4.  Cover and simmer on medium-low heat for 10-15 minutes until heated through.  The longer this cooks the better the flavors will blend
5.  Serve over steamed brown rice, steamed butternut squash, or baked potato and enjoy!  Top with sour cream or plain yogurt if desired.

TIP - you could add some canned pumpkin puree to this either in addition to the tomato sauce or in place of part of it; that would add some extra fiber and nutrients, and who couldn't use some of that!

1 comment:

  1. Wow, this piece of writing is nice, my sister is analyzing such things, so I am going to let know her. aol email login