Poblano Turkey Sausage Chili - 25.7g Carbs, 5.7g Fiber
From: Mary Drennen, Cooking Light - October 2012
This hearty chili features turkey sausage, chopped poblano chiles, and a host of flavorful spices.
Serves: 6
Serving size: about 1 cup chili and 2 tsp sour cream
2 tsp canola oil
1 cup pre-chopped onion
1 Tbsp minced fresh garlic
8 oz sweet turkey Italian sausage
1 Tbsp chili powder
1/2 tsp dried oregano
1/2 tsp ground cumin
2 poblano chiles, seeded and finely chopped
1 bay leaf
1 cup PLUS 2 Tbsp no-salt-added chicken stock (such as Swanson), divided
1 (28 oz can) diced tomatoes, undrained
1 (15 oz can) no-salt-added black beans, rinsed and drained
1 (15 oz can) no-salt-added pinto beans, rinsed and drained
2 Tbsp all-purpose flour
1/2 cup coarsely chopped fresh cilantro
1/2 tsp freshly ground black pepper
1/4 cup reduced-fat sour cream
Sliced radishes (optional)
1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and garlic; sauté 4 minutes or until browned. Remove casings from sausage; add sausage to pan. Stir in chili powder, oregano, cumin, poblanos, and bay leaf; cook 4 minutes or until sausage is browned, stirring to crumble sausage.
2. Add 1 cup stock, tomatoes, and beans. Bring to a boil; reduce heat, and simmer 25 minutes or until slightly thickened. Combine flour and the remaining 2 tablespoons stock in a small bowl, stirring with a whisk to form a slurry. Add slurry to chili, stirring with a whisk. Bring to a boil; cook 1 minute or until thickened. Remove from heat; stir in cilantro and black pepper. Discard bay leaf. Serve with sour cream and sliced radishes, if desired.
Serves: 6
Serving size: about 1 cup chili and 2 teaspoons sour cream
Nutrition per Serving: 218 Calories, 3.5g Fat, 1.7g Saturated Fat, 1.3g Monounsaturated Fat, 0.5g Polyunsaturated Fat, 29mg Cholesterol, 14.3g Protein, 25.7g Carbs, 5.7g Fiber, 2.4mg Iron, 449mg Sodium, 132mg Calcium
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