This recipe offers a healthy alternative to the chili's that are out there loaded with fat and sodium. You really need to take the time and read your labels for the amount of sodium in the cans that you buy. There is a big difference with the black beans. For instance one brand contained 1050mg of sodium for the whole can and the brand that I buy has only 380mg of sodium. Canned foods are notorious for having lots of sodium. Another thing to look out for is purchasing ground turkey breast and not ground turkey. Huge difference in the amount of fat and you really can't be sure what parts of the turkey are in the ground turkey, if you know what I mean.
Hearty Black Bean Chili
3 (15-oz.) cans black beans ( purchase the low sodium kind)
1 large sweet onion, chopped
1 lb. ground turkey breast
4 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon pepper
1/4 teaspoon salt
1 (14-oz.) can low-sodium fat-free chicken broth
2 (14.5-oz.) cans petite diced tomatoes with jalapeños
1 cup frozen corn
- Rinse and drain 2 cans black beans. (Do not drain third can.)
- Sauté chopped onion and ground turkey breast in a large Dutch oven over medium heat 6 minutes. Stir in chili powder and next 3 ingredients; sauté 1 minute. Stir in drained and undrained beans, chicken broth, diced tomatoes, and corn. Bring to a boil over medium-high heat; cover, reduce heat to low, and simmer 30 minutes.
Rachel Reid, Very Happy Innkeeper at Andon-Reid Inn our Bed and Breakfast in Waynesville, North Carolina