Ground
1 Tablespoon olive oil
1 large onion,
finely chopped
1 red bell pepper, seeded and chopped
2 cloves garlic,
minced
3/4 pound 99% fat
free ground turkey
2 Tablespoons chili powder
2 teaspoons ground
cumin
1/2 teaspoon oregano
2 Tablespoons Thai chili
sauce
24 ounces crushed
tomatoes, no salt added
1 15-ounce can kidney beans
shredded
Mexican cheese (reduced fat)
4 Tablespoons fresh chopped cilantro
(optional)
1. Peel the onion and finely chop it. Seed and
chop the red bell pepper. (Both of these ingredients will add sweetness to the
chili.)
2. Heat 1 Tablespoon of olive oil in a large
skillet. When the oil is hot, add 1 teaspoon of minced garlic. Then add the
chopped onion and pepper. Cook for about 5 minutes until the onions become
translucent. (Other vegetables you can add are celery, green pepper, and corn,
if you like.)
3. Place a
pound of lean ground turkey into the pan. Break it up with a spatula or a
spoon. Cook for about 5 minutes, so the meat is no longer pink. Drain the meat.
4. Stir in about 24 ounces of crushed tomatoes.
The more tomatoes you add, the soupier the chili will be.
5. Add one can of kidney beans. You don't need
to drain the water. You can also use black or white beans, depending on your
own preference.
6. Add 2 teaspoon of cumin, 2 Tablespoons of
chili powder, and half a teaspoon of oregano. Simmer for about 10 minutes,
stirring occasionally.
7. Add 2 Tablespoons of spicy Thai chili sauce.
8. Mix the chili well and simmer for another 5
to 10 minutes. Always taste your creation before serving. Add some more chili
powder, cumin, or hot sauce for extra kick. If you think it is too spicy, you
can add some beer to lower the heat.
9. Top the chili with some shredded cheese and
some freshly chopped cilantro.
Source: Rachel Edelman for
About.com Food
http://video.about.com/lowfatcooking/Chili.--8U.htm
(video
+ transcript)