Quinoa Turkey Chili
“This heart-healthy turkey quinoa chili is not only tasty, it’s a vitamin and protein powerhouse!” —Sharon Giljum, San Diego, California
|Servings||Prep Time||Cook Time|
- 1 cup quinoa rinsed
- 3-1/2 cups water divided
- 1/2 pound lean ground turkey
- 1 large sweet onion chopped
- 1 medium sweet red pepper chopped
- 4 garlic cloves minced
- 1 tablespoon chili powder
- 1 tablespoon ground cumin
- 1/2 teaspoon ground cinnamon
- 2 cans black beans 15 ounces each, rinsed and drained
- 1 can crushed tomatoes 28 ounces
- 1 medium zucchini chopped
- 1 chipotle pepper in adobo sauce chopped
- 1 tablespoon adobo sauce
- 1 bay leaf
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup frozen corn thawed
- 1/4 cup minced fresh cilantro
- cubed avocado optional
- shredded Monterey Jack cheese optional
- In a large saucepan, bring quinoa and 2 cups water to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat; fluff with a fork and set aside.
- Meanwhile, in a large saucepan coated with cooking spray, cook the turkey, onion, red pepper and garlic over medium heat until meat is no longer pink and vegetables are tender; drain. Stir in the chili powder, cumin and cinnamon; cook 2 minutes longer. If desired, serve with optional toppings.
- Add the black beans, tomatoes, zucchini, chipotle pepper, adobo sauce, bay leaf, oregano, salt, pepper and remaining water. Bring to a boil. Reduce heat; cover and simmer for 30 minutes. Stir in corn and quinoa; heat through. Discard bay leaf; stir in cilantro. Serve with optional toppings as desired.
Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth or water if necessary.
1 cup: 264 calories, 5g fat (1g saturated fat), 20mg cholesterol, 514mg sodium, 43g carbohydrate (4g sugars, 9g fibre), 15g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable.