Quinoa Turkey Chili
TOTAL TIME: Prep: 40 min. Cook: 35 min.
YIELD: 9 servings (2-1/4 quarts).
This heart-healthy turkey quinoa chili is not only tasty, it's a vitamin and protein powerhouse! —Sharon Giljum, San Diego, California
Ingredients
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1 cup quinoa, rinsed
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3-1/2 cups water, divided
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1/2 pound lean ground turkey
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1 large sweet onion, chopped
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1 medium sweet red pepper, chopped
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4 garlic cloves, minced
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1 tablespoon chili powder
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1 tablespoon ground cumin
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1/2 teaspoon ground cinnamon
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2 cans (15 ounces each) black beans, rinsed and drained
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1 can (28 ounces) crushed tomatoes
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1 medium zucchini, chopped
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1 chipotle pepper in adobo sauce, chopped
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1 tablespoon adobo sauce
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1 bay leaf
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1 teaspoon dried oregano
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1/2 teaspoon salt
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1/4 teaspoon pepper
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1 cup frozen corn, thawed
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1/4 cup minced fresh cilantro
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Optional toppings: Cubed avocado, shredded Monterey Jack cheese
Directions
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1.
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.
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2.
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.
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3.
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.
Nutrition Facts
1 cup: 264 calories, 5g fat (1g saturated fat), 20mg cholesterol, 514mg sodium, 43g carbohydrate (4g sugars, 9g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable.
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