Specifications

Heart Smart Turkey Chili
2 tablespoons (30 ml) extra virgin
olive oil, divided
2 pounds (1 kg) lean ground
turkey (7% fat)
3 garlic cloves, peeled and finely
chopped
¾ pound (375 g) Spanish onions,
peeled and chopped
3 tablespoons (45 ml) chili powder ½ tablespoon (7 ml) ground cumin ¾ teaspoon (3.75 ml) ground
allspice
¾ teaspoon (3.75 ml) ground
cinnamon
¾ teaspoon (3.75 ml) ground
coriander
¾ teaspoon (3.75 ml) oregano 1 can (14 ounces [400 g] each)
diced tomatoes
½ red bell pepper, cut into
1½ x ¼-inch (3.75 x 0.6 cm) strips
½ yellow bell pepper, cut into
1½ x ¼-inch (3.75 x 0.6 cm) strips
½ cup (125 ml) unsalted, nonfat,
low-sodium chicken stock
1 tablespoon (15 ml) wine vinegar 1 bay leaf
½ teaspoon (2 ml) kosher salt
Makes about 8 cups (2 L)
Heat one teaspoon olive oil in a Cuisinart
®
12-inch (30 cm) skillet over medium-high
heat. Add
1
/
³
of the turkey to the pan and cook until brown, breaking up clumps with
the back of a spoon, about 7 minutes. Transfer to the ceramic pot of the Cuisinart
®
Slow Cooker. Brown the remaining meat with one teaspoon oil, in two more batches. Heat the remaining one tablespoon of oil over medium heat in the same pan; add the garlic and onion and cook until translucent and softened, about 5 minutes. Add chili powder, cumin, allspice, cinnamon, coriander, and oregano; cook over low heat until fragrant, about 5 minutes. Transfer onion mixture to the slow cooker. Stir in diced tomatoes, peppers, chicken stock, wine vinegar, bay leaf, and salt. Cover and press the on/off button to turn the unit on. Set time to 8 hours and press Low; slow cooker will automatically switch to Warm when cooking time has elapsed. Serve with chili condiments– shredded lowfat Cheddar or Monterey Jack cheese, diced avocado, chopped tomato, chopped onions, chopped peppers and warm cornbread.
Nutritional information per serving (1 cup [250 ml]):
Calories 323 (51% from fat) • carb. 10g • pro. 30g • fat 18g • sat. fat 5g
• chol. 78mg • sod. 301mg • calc. 68 mg • fiber 3g
Beef Chili for a Crowd
cooking spray 1½ teaspoons (7 ml) good quality
olive oil
¾ pound (375 ml) onions, peeled
and finely chopped
3 cloves garlic, peeled and minced 1 teaspoon (5 ml) kosher salt ½ teaspoon (2 ml) freshly ground
pepper
1½ pounds (750 g) lean ground beef ¼ cup (50 ml) chili powder 2 teaspoons (10 ml) oregano 2 teaspoons (10 ml) cumin ½ tablespoon (7 ml) paprika ½ red pepper, cored, seeded,
chopped
½ green pepper, cored, seeded,
chopped
½ yellow pepper, cored, seeded,
chopped
1 can (14 ounces [400g]) diced to-
matoes, juices drained, separated
1 can (3 ounces [85 g]) tomato
paste, salt-free
1½ tablespoons (25 ml) red wine
vinegar
2 cans (15–16 ounces [425 to
455 g] each) beans, drained, rinsed and drained again (i.e. black beans, pinto beans and/or red kidney beans)
Makes 8 servings
Lightly coat the interior of the ceramic pot of the Cuisinart
®
Slow Cooker with
cooking spray. Heat a Cuisinart
®
12-inch (30 cm) nonstick skillet over medium-high
heat and add ½ teaspoon (2 ml) olive oil; sauté onions and garlic until soft. Season with ¼ teaspoon (1 ml) salt and ¼ teaspoon (1 ml) pepper. Place in ceramic pot. In the same skillet, heat another teaspoon of oil; cook ground beef until brown, breaking up clumps with the back of a spoon. Stir in remaining salt and pepper, chili powder, oregano, cumin and paprika; cook over low heat until spices are fragrant. Transfer meat mixture to slow cooker. Add sliced red, green, and yellow peppers. Stir in diced tomatoes, tomato paste and red wine vinegar. Cover and press the on/ off button to turn the unit on. Set time to 8 to10 hours and press Low; slow cooker will automatically switch to Warm when cooking time has elapsed. One hour before serving, turn heat to High. Stir in beans and slow cook until heated through.
Nutritional information per serving (1 cup [250 ml]):
Calories 267 (20% from fat) • carb. 28g • pro. 26g • fat 6g • sat. fat 2g
• chol. 49mg • sod. 330mg • calc. 90mg • fiber 7g
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STEWS & CHILIS STEWS & CHILIS