Here’s a healthy chicken chili with all the robust flavor of a traditional beef chili without all the saturated fat! In addition to the fiber from zucchini and beans, there is an added dose of iron, magnesium, potassium, zinc, niacin, copper, phosphorous, manganese, dietary protein and fiber from the addition of bulgur wheat. It’s a great one pot, hearty dish for a cold December day!
Ingredients:
3 tablespoons extra-virgin olive oil or canola oil
1 pound 93%-lean ground turkey
1 large onion, diced
4 cloves garlic, minced
2 medium zucchini, diced (about 3½ cups)
½ cup bulgur
2 tablespoons dried oregano
4 teaspoons ground cumin
½ teaspoon ground coriander
½ teaspoon white pepper
¼ teaspoon salt
2 15-ounce cans no-salt-added white beans, rinsed
2 4-ounce cans green chiles, mild or hot
4 cups reduced-sodium chicken broth
Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
Stir in white beans and chiles, then pour in broth; bring to a boil.
Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
Per serving (1 1/2 cups): 350 calories; 14 g fat (3 g sat); 10 g fiber; 38 g carbohydrates; 28 g protein; 146 mcg folate; 43 mg cholesterol; 4 g sugars; 0 g added sugars; 216 IU vitamin A; 28 mg vitamin C; 131 mg calcium; 5 mg iron; 596 mg sodium; 1,000 mg potassium
Recipe available at: http://www.eatingwell.com/recipe/250833/white-turkey-chili/
