Cooking note: (C=0g), (P=0g) and (F=0g) indicate the total carbohydrates, total protein & total fiber in grams for the ingredient listed. This recipe contains about 13 grams carbohydrates, 20 grams or protein and 3 grams of fiber in each serving.
2 tablespoons virgin olive oil (C=0g) 2 cups large diced red onions (C=10g) 2 red bell peppers, stem removed and cut into dice (C=14g) 3 tablespoons chili spice, or more per your taste (C=12.4g) 2 (12-ounce) cans Italian plum tomatoes, diced or crushed (C=36g) Sea Salt (C=0g) Freshly ground black pepper (C=1g) 1 (15-ounce) can of cooked black beans, drained and rinsed under cold water (C=30g) (P=14g) (F=14g) 1 skinless turkey breast, trimmed of fat, about 2 pounds, cut into medium dice or your preferred size (C=2g) (P=160g) 1/4 cup low or no fat sour cream (C=4g) 1/4 cup snipped fresh chives (C=.4g) 1 cup grated sharp Cheddar cheese (C=1g)
Heat the olive oil in a large oven-proof pot over high heat. Add the onions, cooking until they begin to brown, about 5 minutes. Add the peppers, cooking until they begin to soften, about 5 minutes. Add the chili spice, cooking for a couple of minutes to begin the release of their flavors. Add the tomatoes, bringing to a boil over high heat. Generously season with salt and pepper. Simmer for the flavors to blend and develop, about 15 minutes. Meanwhile, in a small bowl combine the sour cream and half of the chives. Season with salt and pepper to taste. Reserve.
Add the black beans and diced turkey to the pot, returning to simmer. Cook until the turkey is cooked through and the beans are hot, about 10 minutes. Adjust seasonings with salt and pepper to taste.
To serve: Ladle the hot chili into warm rimmed soup plates. Spoon a dollop of the sour cream garnish onto the center of the soup. Sprinkle with the remaining chives and cheddar cheese across the top of the chili. Serve immediately.
Makes 8 servings.
Per serving: 206 calories; 10 g fat (4 g saturated fat; 44 percent calories from fat); 13 g carbohydrates; 73 mg cholesterol; 460 mg sodium; 20 g protein; 3 g fiber.
Healthy Gourmet Jimmy Schmidt is chef/owner of the Rattlesnake in Detroit and the Spotlight 29 Casino in Palm Springs, Calif. You can reach him online at onemadchef@rattlesnakeclub.com.
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