Turkey Chilli
Choosing to eat turkey as part of a healthy balanced diet is a great choice, it is low in fat and carbohydrates and high in protein. As a low carb food, turkey naturally scores low on the glycemic index scale and should be regarded as a food that can be helpful in regulating blood sugar. Researchers have suggested that eating turkey may enhance an athletes performance.
Ingredients:
- 2 medium onions (sliced)
- 1tbsp vegetable oil
- 1 green pepper (deseeded and chopped)
- 1 red pepper (deseeded and chopped)
- 1 clove garlic (crushed)
- 900g turkey mince
- 2bsp ground cumin
- 1tbsp chopped fresh oregano or 1tsp dried
- 1bsp chilli powder
- 2 jalapeno chillies (finely chopped)
- 400g can chopped tomatoes
- 150ml water
- 415g can chick pea (drained & rinsed)
- 420g kidney beans (drained & rinsed)
- salt & freshly ground black pepper
Method:
- Place onions and oil in a large saucepan and sweat over a medium heat.
- Add garlic, green and red peppers and cook for 2-3 minutes.
- Add the turkey mince and cook for 3-4 minutes of until the turkey is no longer pink, stirring regularly to break up any clumps of meat with a wooden spoon.
- Stir in the cumin, oregano, chilli powder, jalapeno chillies, tomatoes and water and reduce heat to low. Cover and simmer for 30 minutes.
- Add the chick peas and kidney beans and simmer for 20-30 minutes or until the sauce has reduced and the mixture is quite thick.
- Season with salt and black pepper.
If possible make the day before serving as with any casserole/curry/spicy food it always tastes better the next day when all the flavours have had time to enhance. This is also a great meal to freeze for those days when you are in a rush or just feel like putting your feet up. Serve with brown rice/small jacket potato or large salad.
(Serves 6 - 401cals, 48.9g protein per portion)
