Doc's Chili

Doc's Chili

 

 

 

3 cups chopped yellow onions

 

1 ¼ pounds 99% lean ground turkey or lean turkey sausage

 

3 cups diced tomatoes or 1 can (28 ounces) roasted diced tomatoes, undrained

 

1 ½ cups cooked pinto beans or 1 can (15 ounces) pinto beans, rinsed and drained

 

1 ½ cups cooked black beans or 1 can (15 ounces) black beans, rinsed and drained

 

1 cup fat-free, low-sodium chicken broth

 

2 tablespoons chopped garlic

 

2 tablespoons chili powder

 

1 tablespoon fresh oregano or 1 teaspoon dried

 

1 teaspoon ground cumin

 

1 teaspoon mustard powder

 

½ cup sliced black olives

 

½ cup chopped scallions or chopped fresh cilantro

 

 

 

Coat a large saucepan or Dutch oven with a few sprays of olive oil cooking spray. Add the onions and cook over medium-high heat until they're soft and just starting to brown. Add the ground turkey or sausage and cook over medium-high heat, breaking up the meat with a spoon, for about 6 minutes, or until no longer pink. Add the tomatoes, pinto and black beans, broth, garlic, chili powder, oregano, cumin, and mustard powder. Bring to a boil over high heat, then reduce the heat to low. Cover and simmer for 20 minutes.

 

 

 

Garnish with the olives and scallions or cilantro.

 

 

 

Makes 12 (1-cup) servings (2¼ quarts)

 

 

 

Per serving: 150 calories, 16 g protein, 17 g carbohydrates (3 g sugars), 2 g fat (0 g saturated), 20 mg cholesterol, 5 g fiber, 150 mg sodium.

 

 

 

SOURCE: The Biggest Loser 30-Day Jump Start

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