Friday recipe: turkey & black bean chili

October 2, 2009 —

chiliThe only thing better than a big pot of soup on a fall day is a big crock pot of soup! I know you can use the crock pot year round, but I tend to forget about it during the summer. I’m definitely making this recipe over the weekend. Just remember to turn it on before you leave the house for the day–I’ve gotten a meal ready and forgotten to turn it on and a cold crock pot is very disappointing to come home to!

Yield: 8 servings (serving size: 1 cup chili and 1 T sour cream)
Points: 4
Source: Weight Watchers Easy Weeknight Favorites; page 76

Ingredients:

1 ¼ lbs ground turkey
2 cups chopped onion and bell pepper mix
1 (15-ounce) can seasoned diced tomato sauce for chili
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
2 (15-ounce) cans 50%-less-sodium black beans, rinsed and drained
1 T chili powder
1/8 tsp ground red pepper
½ cup reduced-fat sour cream

Directions:

Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray.  Add turkey and onion and bell pepper mix; cook until turkey is browned, stirring to crumble. Drain.

Combine turkey mixture, tomato sauce, and next 4 ingredients in a 4-quart electric slow cooker. Cover and cook on LOW 6 hours. Ladle chili into bowls; top with sour cream.

Nutrition facts per serving:

Calories: 220; Fat: 7g (saturated fat: 2.8g); Protein: 20.6g; Carbs: 23.1g; Fiber: 6.7g; Cholesterol: 52mg; Iron: 2.3mg; Sodium: 635mg; Calcium: 99mg

TIP: Always fill a slow cooker at least half full and no more than two-thirds full.  The food level you start with is important in order for food to cook properly; it’s okay if food cooks down.


  • http://nutri-tion.com/ Food Nutrition

    This is a great way to get a ton of fiber and protein with very little fat, no cholesterol, and no sugar. Food Nutrition