Black Bean-Salsa Chili
(Adapted from Cooking Light - See mods in italics)
Yield: 6 servings (serving size: 1 cup chili and about 4 teaspoons sour cream mixture)
2 (15-ounce) cans black beans, rinsed, drained, and divided
2/3 cup water
1 tablespoon dark brown sugar
1/2 pound ground turkey
1 cup chopped sweet onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper
3 sweet hickory-smoked bacon slices, chopped (skipped it!)
1 1/2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1/8 teaspoon crushed red pepper
1 1/2 cups mild salsa
3 tablespoons tomato paste
1 (14-ounce) can fat-free, less-sodium beef broth (I used chicken broth)
1/2 cup reduced-fat sour cream (I didn't make the sauce, so I skipped the last 3 ingredients)
1/4 cup chopped fresh cilantro
1 teaspoon fresh lime juice
1. Combine 1 1/2 cups beans, 2/3 cup water, and sugar in a food processor; process until smooth. Combine bean puree and remaining beans in a bowl.
2. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes or until browned, stirring to crumble. Remove turkey from pan.
3. Add onion, bell peppers, and bacon to pan; cook 5 minutes or until bacon and onion are lightly browned. Return turkey to pan. Add chili powder, cumin, oregano, and crushed red pepper to pan; stir well to coat. Stir in bean mixture, salsa, tomato paste, and broth; bring to a boil. Reduce heat, and simmer for 30 minutes, stirring occasionally.
4. Combine sour cream, cilantro, and juice in a small bowl. Serve chili with sour cream mixture.
CALORIES 199 ; FAT 6.2g (sat 2.6g,mono 1.9g,poly 1.2g); CHOLESTEROL 34mg; CALCIUM 88mg; CARBOHYDRATE 22g; SODIUM 740mg; PROTEIN 14.8g; FIBER 5.9g; IRON 2.6mg
Cooking Light, OCTOBER 2009