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Simple Chili with Kidney Beans (Stage 6)

The secrets to best tasting chili: heating spices in oil to bring out the most flavor; long heating time so the chili is not too bland or too thick; keeping lid on for half the cooking time, then removing for the second half; using tomatoes as the cooking liquid.

INGREDIENTS:
  • - 2 Tablespoons olive oil
  • - 2 medium onions, chopped fine (about 2 cups)
  • - 1 red bell pepper, cut into 1-2 inch cubes
  • - 6 medium garlic cloves, minced or pressed (about 2 Tablespoons)
  • - 1 Tbsp. chili powder
  • - 1 Tablespoon ground cumin
  • - 2 teaspoons ground coriander
  • - 1 teaspoon red pepper flakes
  • - 1 teaspoon dried oregano
  • - ½ teaspoon cayenne pepper
  • - 2 pounds lean ground turkey or lean ground beef
  • - 2 cans (16 oz each) dark red kidney beans, drained and rinsed
  • - 1 can (28 oz) low-sodium diced tomatoes with juice
  • - 1 can (28 oz) low-sodium tomato puree
  • - Salt to taste (optional)
  • - 2 limes, cut into wedges

1. Heat oil in large heavy-bottomed nonreactive Dutch oven.  Add onions, bell pepper, garlic, chili powder, cumin, coriander, pepper flakes, oregano and cayenne.  Cook, stirring occasionally, until vegetables are softened and beginning to brown, about 10 minutes.
2. Increase heat to medium-high and add the ground turkey or beef.  Break the turkey up with a spoon.  Cook until no longer pink.
3. Add beans, tomatoes, tomato puree and ½ teaspoon salt (optional); bring to boil, then reduce heat to low and simmer, covered, stirring occasionally for 1 hour.  Remove cover and continue to simmer 1 hour longer, stirring occasionally.  (If chili begins to stick to bottom of pot, stir in ½ cup water and continue to simmer) until turkey is tender and chili is dark, rich and slightly thickened.  Serve with lime wedges and condiments (diced fresh tomatoes, chopped red onion, chopped cilantro leaves, low-fat sour cream, shredded low-fat Monterey Jack or cheddar).

Calories 260; Carbohydrates 26g; Fat 7g; Protein 23g; Serving Size 1.5 cups; Recipe Yield 12 servings

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