Turkey Chili
Hearty turkey chili with 93% lean ground turkey, low-sodium black beans and no-salt-added tomatoes, topped with Greek yogurt and scallions. About 25 g of carbohydrate and 30 g of protein per bowl.
One serving
One serving is about 1½ cups. Prep 15 min · Cook 40 min.
Steps
Heat the olive oil in a large pot over medium-high heat and brown the ground turkey, breaking it up, until no pink remains and it reaches 165°F (74°C), about 7 minutes.
Add the onion and red bell pepper and cook until soft, about 5 minutes.
Stir in the garlic, chili powder, cumin, oregano and tomato paste and cook 1 minute.
Add the crushed tomatoes, black beans, chicken broth and salt, bring to a boil and simmer uncovered, stirring now and then, until thick, about 25 minutes.
AI-generated illustrative image. Serve each bowl topped with 1 tbsp Greek yogurt and sliced scallions.
On the plate
A complete meal in a bowl, with protein, vegetables and a measured amount of carbohydrate: about 25 g per serving.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 327 |
| Total carbohydrate | 25 g |
| Dietary fiber | 10 g |
| Total sugars | 7 g |
| Protein | 30 g |
| Total fat | 13 g |
| Saturated fat | 3 g |
| Sodium | 440 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| ground turkey Ground turkey, 93% lean, raw | 680 g | 0.0 g | “Turkey, ground, 93% lean, 7% fat, raw”, USDA SR Legacy, FDC ID 172850 |
| onion Onion, raw | 150 g | 14.0 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| red bell pepper Bell pepper, red, raw | 120 g | 7.2 g | “Peppers, sweet, red, raw”, USDA SR Legacy, FDC ID 170108 |
| garlic Garlic, raw | 12 g | 4.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| chili powder Chili powder | 8 g | 4.0 g | “Spices, chili powder”, USDA SR Legacy, FDC ID 171319 |
| cumin Cumin | 4 g | 1.8 g | “Spices, cumin seed”, USDA SR Legacy, FDC ID 170923 |
| oregano Oregano, dried | 1 g | <1 g | “Spices, oregano, dried”, USDA SR Legacy, FDC ID 171328 |
| tomato paste Tomato paste, no salt added | 32 g | 6.0 g | “Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170459 |
| crushed tomatoes Tomatoes, canned, no salt added | 795 g | 27.6 g | “Tomatoes, red, ripe, canned, packed in tomato juice, no salt added”, USDA SR Legacy, FDC ID 170138 |
| black beans Black beans, canned, low sodium | 480 g | 79.7 g | “Beans, black, mature seeds, canned, low sodium”, USDA SR Legacy, FDC ID 175238 |
| chicken broth Chicken broth, reduced sodium | 240 g | <1 g | “Soup, chicken broth, less/reduced sodium, ready to serve”, USDA SR Legacy, FDC ID 172888 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| Greek yogurt Greek yogurt, plain, nonfat | 90 g | 3.2 g | “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170894 |
| scallions Scallions (green onions), raw | 20 g | 1.5 g | “Onions, spring or scallions (includes tops and bulb), raw”, USDA SR Legacy, FDC ID 170005 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: cumin (); oregano (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Slow cooker
- Brown the turkey and vegetables first, then cook everything except the yogurt and scallions on low for 6 hours.
Storage
Refrigerate within 2 hours, up to 4 days, or freeze up to 3 months. Reheat to 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/turkey-chili. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about turkey chili.
Does turkey chili have less saturated fat than beef chili?
Usually, if you use 93% lean ground turkey: it has less saturated fat than most ground beef. This bowl has 13 g of fat in all.
How many carbohydrates are in turkey chili?
About 25 g per bowl, with 10 g of fiber and 30 g of protein. Most of it comes from the beans.
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