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August 23, 2004
Twenty-Minute Chili
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1 tablespoon vegetable oil
1 cup chopped onion
3/4 cup chopped green bell pepper
1/2 pound ground turkey breast
1 tablespoon chili powder
1 teaspoon Worcestershire sauce
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (15-ounce) can kidney beans, rinsed and drained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeņo peppers and spices, undrained
1 (5.5-ounce) can tomato juice
1/4 cup (1 ounce) preshredded reduced-fat cheddar cheese
Cook rice according to package directions, omitting salt and fat.
While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and turkey, and cook 3 minutes or until done, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato juice); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice, and sprinkle with cheese.
Yield: 4 servings (serving size: 1 1/4 cups chili, 1/2 cup rice, and 1 tablespoon cheese)
CALORIES 380 (26% from fat); FAT 10.5g (sat 2.8g, mono 2.6g, poly 3.3g); PROTEIN 21.4g; CARB 51g; FIBER 11.2g; CHOL 50mg; IRON 4mg; SODIUM 739mg; CALC 125mg
Posted by carcharhinid at August 23, 2004 08:58 PM